Comparing Nutrients in 7 ounces Canned Yellow Snap Beans with Liquids and Salt VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans with Liquids and Salt	18%	5%	77%
Almond paste	8%	52%	40%

Macro Nutrients

	Canned Yellow Snap Beans with Liquids and Salt	Almond paste	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.34% 6.95g	73% 95g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	99% 72g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	25% 9.53g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans with Liquids and Salt	Almond paste	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	5.5% 0.071mg	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	8.93% 35.7μg	36.2% 145μg	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	7.5% 6.75mg	0.22% 0.2mg	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	0.4% 0.06mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.6% 62μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans with Liquids and Salt	Almond paste	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	100% 0.9mg	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	22.3% 1.8mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	74% 1.7mg	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	5.4% 37.7mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	34.3% 514mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	5.08% 188g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Yellow Snap Beans with Liquids and Salt VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Yellow Snap Beans with Liquids and Salt versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Yellow Snap Beans with Liquids and Salt vs Almond paste:

• 7 ounces of Canned Yellow Snap Beans with Liquids and Salt have 34 times more Vitamin C and more Vitamin K than Almond paste.
• While 7 oz of Almond paste contain 3.3 times more Vitamin B1, 8.1 times more Vitamin B2, 7.1 times more Vitamin B3, 4.1 times more Vitamin B9 and 451.3 times more Vitamin E than Canned Yellow Snap Beans Solids and Liquids with Salt.
• Both Canned Yellow Snap Beans with Liquids and Salt and Almond paste provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Yellow Snap Beans with Liquids and Salt have insufficient amounts of Vitamin B3 and Vitamin E
• 7 ounces of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Canned Yellow Snap Beans Solids and Liquids with Salt as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Yellow Snap Beans with Liquids and Salt vs Almond paste:

• 7 ounces of Canned Yellow Snap Beans with Liquids and Salt have 28.8 times more Sodium and 6.7 times more Water than Almond paste.
• While 7 oz of Almond paste contain 7.2 times more Calcium, 6.5 times more Copper, 1.8 times more Iron, 10 times more Magnesium, 2.6 times more Manganese, 13.6 times more Phosphorus, 3.2 times more Potassium, 21 times more Selenium and 7.4 times more Zinc than Canned Yellow Snap Beans Solids and Liquids with Salt.
• 7 ounces of Canned Yellow Snap Beans with Liquids and Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Almond paste contain 30.5 times more Energy, 277.4 times more Fat, 114.3 times more Saturated Fat, 6.2 times more Omega 3, 278.8 times more Omega 6, 13.7 times more Carbohydrate, 58.5 times more Sugars, 3.2 times more Fiber and 11.3 times more Protein than Canned Yellow Snap Beans Solids and Liquids with Salt.
• 7 ounces of Canned Yellow Snap Beans with Liquids and Salt provide inadequate amounts of Energy, Omega 6 and Protein