Comparing Nutrients in 100 grams 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	1.14% 33kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.37% 7g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	6% 4.35g	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	1.88% 1.36g	0.15% 0.11g	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	% 0.83g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0.41g	% 3.95g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	33% 12.5g	38g per day for Men 19-50 years
Protein	3.54% 1.98g	37.8% 21g	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	6.1% 0.073mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.92% 0.1mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.03% 0.49mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.36% 0.17mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3% 12μg	11% 44μg	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	12.2% 11mg	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	2.8% 0.42mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48% 57.7μg	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	6.1% 61mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	7.33% 0.066mg	115% 1.03mg	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	10% 0.8mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6% 42mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	2.43% 90g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 grams 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 100 grams:

• 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 100 g.