Comparing Nutrients in 5 ounces Canned Green Snap Beans with Liquids and Salt VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Green Snap Beans with Liquids and Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.57% 4.64g	19.3% 25g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	8.9% 6.45g	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	NA	0% 0g	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	NA	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	39% 15g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids and Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	13% 0.17mg	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	9.2% 37μg	9.57% 38.3μg	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	3.46% 3.1mg	0% 0mg	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	0.19% 0.028mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.3% 41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids and Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.1% 41mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	150% 1.35mg	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	18% 1.45mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	152% 3.5mg	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	3.64% 25.5mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	3.84% 130mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.64% 135g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans with Liquids and Salt VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Green Snap Beans with Liquids and Salt versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Green Snap Beans with Liquids and Salt vs Oil Roasted Almonds:

• 5 ounces of Canned Green Snap Beans with Liquids and Salt have more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 6.1 times more Vitamin B1, 39.1 times more Vitamin B2, 18.3 times more Vitamin B3, 2.2 times more Vitamin B5, 3.9 times more Vitamin B6 and 1298.5 times more Vitamin E than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Oil Roasted Almonds provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Canned Green Snap Beans with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Green Snap Beans with Liquids and Salt vs Oil Roasted Almonds:

• 5 ounces of Canned Green Snap Beans with Liquids and Salt have 192 times more Sodium and 34 times more Water than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 10 times more Calcium, 25.8 times more Copper, 3.6 times more Iron, 21.1 times more Magnesium, 12 times more Manganese, 25.9 times more Phosphorus, 7.6 times more Potassium, more Selenium and 8.5 times more Zinc than Canned Green Snap Beans Solids and Liquids with Salt.
• 5 ounces of Canned Green Snap Beans with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Green Snap Beans with Liquids and Salt have more Omega 3 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 40.5 times more Energy, 324.5 times more Fat, 105.2 times more Saturated Fat, 386.3 times more Omega 6, 5.4 times more Carbohydrate, 3.6 times more Sugars, 7 times more Fiber and 29.5 times more Protein than Canned Green Snap Beans Solids and Liquids with Salt.
• 5 ounces of Canned Green Snap Beans with Liquids and Salt provide inadequate amounts of Energy, Omega 6 and Protein
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3