Comparing Nutrients in 5 ounces Blanched Almonds VS Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Blanched Almonds	Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	29% 836kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	8.22% 10.7g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	4.32% 3.13g	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	2.03% 1.47g	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	% 0.043g	% 1.3g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 0.35g	g per day for Men 19-50 years
Fiber	37% 14g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	54% 30.3g	4.53% 2.54g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	2.95% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	4.8% 0.062mg	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	17.4% 69.5μg	5.3% 21.3μg	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	0% 0mg	20.3% 18.3mg	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	224% 33.7mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	53% 63.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	33.5% 335mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	7.7% 0.069mg	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	58% 4.65mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	22.7% 0.52mg	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	97% 682mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	7.75% 264mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	3.45% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Frozen Green Snap Beans:

• Blanched Almonds have 1.9 times more Vitamin B1, 7.8 times more Vitamin B2, 7.1 times more Vitamin B3, 3 times more Vitamin B5, 2.6 times more Vitamin B6, 3.3 times more Vitamin B9 and 56.5 times more Vitamin E than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Frozen Green Snap Beans:

• Blanched Almonds have 5.6 times more Calcium, 21 times more Copper, 3.9 times more Iron, 12.2 times more Magnesium, 5 times more Manganese, 15 times more Phosphorus, 3.5 times more Potassium, 5.3 times more Selenium, 6.3 times more Sodium and 11.4 times more Zinc than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 19.9 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 17.9 times more Energy, 250.1 times more Fat, 84.1 times more Saturated Fat, 301.6 times more Omega 6, 2.5 times more Carbohydrate, 2.1 times more Sugars, 3.8 times more Fiber and 12 times more Protein than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 16.5 times more Omega 3 and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.