Comparing Nutrients in 500 calories Blanched Almonds VS Boiled Yellow Snap Beans

Weight per 500 calories

• Blanched Almonds: 84.7g
• Boiled Yellow Snap Beans: 1429g

Blanched Almonds have 16.9 times more energy per 100g than Boiled Yellow Snap Beans. It has very high energy density when compared to other foods. Boiled and Drained Yellow Snap Beans having low energy density.

Discover which food has more nutrients per 500 calories - Blanched Almonds or Boiled Yellow Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Yellow Snap Beans	18%	6%	76%

Macro Nutrients

	Blanched Almonds	Boiled Yellow Snap Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	2.86% 0.91g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	79.5% 1.27g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	86.6% 113g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	71.5% 52g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	124% 47g	38g per day for Men 19-50 years
Protein	32.4% 18g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.35% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.5μg	118% 471μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	154% 139mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	134% 20mg	44% 6.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	570% 684μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Yellow Snap Beans	Recommended Dietary Allowance
Calcium	20% 200mg	65.7% 657mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	163% 1.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	34.7% 2.78mg	229% 18.3mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	183% 4.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	58.2% 408mg	79.6% 557mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	126% 4271mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	2.86% 43mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	46.8% 5.14mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	34.4% 1275g	3700g per day for Men 19-50 years

Blanched Almonds VS Boiled Yellow Snap Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blanched Almonds or Boiled Yellow Snap Beans?

Lets compare vitamin content per 500 calories of Blanched Almonds vs Boiled Yellow Snap Beans:

• 500 calories of Blanched Almonds have 3.1 times more Vitamin E than Boiled Yellow Snap Beans.
• While 500 kcal of Boiled and Drained Yellow Snap Beans contain 6.5 times more Vitamin B1, 2.3 times more Vitamin B2, 3 times more Vitamin B3, 4 times more Vitamin B5, 8.2 times more Vitamin B6, 11.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Blanched Almonds as well as Boiled and Drained Yellow Snap Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Blanched Almonds vs Boiled Yellow Snap Beans:

• 500 kcal of Boiled and Drained Yellow Snap Beans contain 3.3 times more Calcium, 1.7 times more Copper, 6.6 times more Iron, 1.6 times more Magnesium, 2.7 times more Manganese, 1.4 times more Phosphorus, 7.6 times more Potassium, 2.1 times more Selenium, 2 times more Zinc and 333.5 times more Water than Blanched Almonds.
• 500 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 11.1 times more Fat, 3.7 times more Saturated Fat and 13.1 times more Omega 6 than Boiled Yellow Snap Beans.
• While 500 kcal of Boiled and Drained Yellow Snap Beans contain 375.1 times more Omega 3, 7.1 times more Carbohydrate, 13.2 times more Sugars, 5.6 times more Fiber and 1.5 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Boiled Yellow Snap Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Blanched Almonds provide inadequate amounts of Omega 3
• 500 calories of Boiled Yellow Snap Beans provide inadequate amounts of Omega 6