Comparing Nutrients in 5 ounces Roasted Almonds VS Canned Seasoned Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Canned Seasoned Snap Beans	17%	9%	74%

Macro Nutrients

	Roasted Almonds	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Energy	29.2% 848kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	0.33% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	3.8% 4.95g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	NA	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	53% 29.7g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	2.06% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	19.5% 78μg	6.38% 25.5μg	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	4.9% 4.4mg	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	226% 34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Calcium	38% 380mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	9.45% 0.085mg	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	66% 5.3mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	19.2% 0.44mg	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	95% 668mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	3.88% 132mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	35.2% 529mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Canned Seasoned Snap Beans:

• Dry Roasted Almonds have 3.1 times more Vitamin B1, 24.4 times more Vitamin B2, 15.6 times more Vitamin B3, 3.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 3.1 times more Vitamin B9 than Canned Seasoned Snap Beans.
• While Canned Seasoned Snap Beans contain more Vitamin A and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Canned Seasoned Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Canned Seasoned Snap Beans:

• Dry Roasted Almonds have 12.2 times more Calcium, 18.3 times more Copper, 7.9 times more Iron, 21.5 times more Magnesium, 7.2 times more Manganese, 29.4 times more Phosphorus, 7.7 times more Potassium, 10 times more Selenium and 23.6 times more Zinc than Canned Seasoned Snap Beans.
• While Canned Seasoned Snap Beans contain 124.3 times more Sodium and 39.1 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 37.4 times more Energy, 262.7 times more Fat, 90.9 times more Saturated Fat, 331.9 times more Omega 6, 6 times more Carbohydrate, 7.3 times more Fiber and 25.3 times more Protein than Canned Seasoned Snap Beans.
• While Canned Seasoned Snap Beans contain 6.3 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Canned Seasoned Snap Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.