Comparing Nutrients in 7 ounces Microwaved All Styles Frozen Green Snap Beans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Almonds	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	33% 42.8g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	12% 8.63g	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	3.72% 2.7g	0.3% 0.22g	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	% 1.65g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.81g	% 7.84g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	65.3% 25g	38g per day for Men 19-50 years
Protein	7% 3.93g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.3% 22mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 115μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Almonds	Recommended Dietary Allowance
Calcium	12% 121mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	227% 2.05mg	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	20% 1.6mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	28.5% 0.65mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83.3mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	4.82% 178g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Microwaved All Styles Frozen Green Snap Beans vs Almonds:

• Microwaved All Styles Frozen Green Snap Beans have more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 2.8 times more Vitamin B1, 11 times more Vitamin B2, 7.5 times more Vitamin B3, 2.8 times more Vitamin B5, 2.2 times more Vitamin B6, 3.7 times more Vitamin B9 and 61 times more Vitamin E than Microwaved All Styles Frozen Green Snap Beans.

Comparing minerals per 7 ounces for Microwaved All Styles Frozen Green Snap Beans vs Almonds:

• Microwaved All Styles Frozen Green Snap Beans have 20.4 times more Water than Almonds.
• While Almonds contain 4.4 times more Calcium, 15.6 times more Copper, 4.6 times more Iron, 9.3 times more Magnesium, 6.6 times more Manganese, 11.5 times more Phosphorus, 3.1 times more Potassium, 4.1 times more Selenium and 10.1 times more Zinc than Microwaved All Styles Frozen Green Snap Beans.

Comparison of macro-nutrients per 7 ounces:

• Microwaved All Styles Frozen Green Snap Beans have 44 times more Omega 3 and 12.4 times more Fructose than Almonds.
• While Almonds contain 17.5 times more Energy, 121.8 times more Fat, 41.3 times more Saturated Fat, 150.3 times more Omega 6, 3.1 times more Carbohydrate, 1.7 times more Sugars, 3.7 times more Fiber and 10.7 times more Protein than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans as well as Almonds have insufficient amounts of Glucose and Sucrose in 7 oz.