Comparing Nutrients in 7 ounces Almonds VS French Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
French Beans	22%	5%	73%

Macro Nutrients

	Almonds	French Beans	Recommended Dietary Allowance
Energy	39.6% 1149kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	4.13% 4g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	95% 1.5g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	5.16% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	98% 127g	130g per day for Men 19-50 years
Sugars	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	132% 50g	38g per day for Men 19-50 years
Protein	75% 42g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	French Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	88.5% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	33.7% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	31.3% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	61.2% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	198% 792μg	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	10% 9.13mg	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	339% 51mg	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

	Almonds	French Beans	Recommended Dietary Allowance
Calcium	53.4% 534mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	97% 0.87mg	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	92% 7.36mg	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	104% 2.4mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	86% 603mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	77% 2612mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.58% 21.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs French Beans:

• Almonds have 5.1 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw French Beans.
• While Raw French Beans contain 2.6 times more Vitamin B1, 1.7 times more Vitamin B5, 2.9 times more Vitamin B6, 9.1 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Raw French Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs French Beans:

• Almonds have 1.4 times more Calcium, 2.3 times more Copper, 1.4 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus and 1.6 times more Zinc than Raw French Beans.
• While Raw French Beans contain 1.8 times more Potassium, 3.1 times more Selenium and 18 times more Sodium than Almonds.
• Both Almonds and Raw French Beans have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.7 times more Energy, 24.7 times more Fat, 17.2 times more Saturated Fat and 27.9 times more Omega 6 than Raw French Beans.
• While Raw French Beans contain 255 times more Omega 3, 3 times more Carbohydrate and 2 times more Fiber than Almonds.
• Both Almonds and Raw French Beans have similar amounts of Protein per 7 oz.
• Both Almonds as well as Raw French Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.