Comparing Nutrients in 100 calories Yellow Snap BeansVS Almonds

Weight per 100 calories

Yellow Snap Beans

323g

Almonds

17.3g

Almonds have 18.7 times more energy per unit of mass than Raw Yellow Snap Beans, which is very high in comparison to other foods. Yellow Snap Beans having low energy density.

Which food has more nutrients per 100 calories - Yellow Snap Beans or Almonds?

Macros Ratio

Protein Fat Carbs

Yellow Snap Beans

20%

77%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Yellow Snap Beansvs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.4%0.39g

Fat

8.9%8.62g

0.39 gvs8.62 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.26%0.084g

Saturated Fat

2.05%0.66g

0.084 gvs0.66 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.26%0.12g

Omega 3

0.032%0.001g

0.12 gvs0.001 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.44%0.074g

Omega 6

12.5%2.13g

0.074 gvs2.13 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17.7%23g

Carbohydrate

2.86%3.72g

23 gvs3.72 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14.5%10.5g

Sugars

1.04%0.75g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

10.5 gvs0.75 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.026%0.019g

≤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]

NA gvs0.019 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.029g

NA gvs0.029 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.68g

NA gvs0.68 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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29%11g

Fiber

5.7%2.16g

11 gvs2.16 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.5%5.87g

Protein

6.52%3.65g

5.87 gvs3.65 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Yellow Snap Beansvs Almonds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22.6%0.27mg

Vitamin B1

2.95%0.035mg

Thiamine

0.27 mgvs0.035 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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26%0.34mg

Vitamin B2

15%0.2mg

Riboflavin

0.34 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15%2.43mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

2.43 mgvs0.62 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.06%0.3mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.3 mgvs0.081 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.4%0.24mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.24 mgvs0.024 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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30%119μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

119 μgvs7.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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58.4%52.6mg

Vitamin C

0%0mg

Ascorbic acid

52.6 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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8.8%1.32mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

1.32 mgvs4.43 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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116%139μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

139 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Yellow Snap Beansvs Almonds

12%119mg

Calcium

4.65%46.5mg

119 mgvs46.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24.7%0.22mg

Copper

19.8%0.18mg

0.22 mgvs0.18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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42%3.35mg

Iron

8%0.64mg

3.35 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19.2%80.6mg

Magnesium

11%46.6mg

80.6 mgvs46.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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30%0.69mg

Manganese

16.4%0.38mg

0.69 mgvs0.38 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

17.4%7.82μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs7.82 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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17.5%123mg

Phosphorus

12%83mg

123 mgvs83 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20%674mg

Potassium

3.72%127mg

674 mgvs127 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.5%1.94μg

Selenium

1.3%0.71μg

1.94 μgvs0.71 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.3%19.4mg

Sodium

0.012%0.17mg

19.4 mgvs0.17 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.04%0.77mg

Zinc

4.9%0.54mg

0.77 mgvs0.54 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.87%291g

Water

0.021%0.76g

291 gvs0.76 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Yellow Snap Beans vs Almonds:

Raw Yellow Snap Beans have 7.7 times more Vitamin B1, 1.7 times more Vitamin B2, 3.9 times more Vitamin B3, 3.7 times more Vitamin B5, 10.1 times more Vitamin B6, 15.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 3.3 times more Vitamin E than Raw Yellow Snap Beans.
Both Raw Yellow Snap Beans as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Yellow Snap Beans vs Almonds:

Raw Yellow Snap Beans have 2.6 times more Calcium, 1.2 times more Copper, 5.2 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus, 5.3 times more Potassium, 2.7 times more Selenium, 112.1 times more Sodium, 1.4 times more Zinc and 382.3 times more Water than Almonds.

Comparison of macro-nutrients per 100 calories:

Raw Yellow Snap Beans have 224.1 times more Omega 3, 6.2 times more Carbohydrate, 14 times more Sugars, 5.1 times more Fiber and 1.6 times more Protein than Almonds.
While Almonds contain 22.3 times more Fat, 7.8 times more Saturated Fat and 28.7 times more Omega 6 than Raw Yellow Snap Beans.
Both Raw Yellow Snap Beans and Almonds have similar amounts of Energy per 100 kcal.
Both Raw Yellow Snap Beans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Yellow Snap BeansVS Boiled Green Snap Beans with SaltAlmondsVS Boiled Green Snap Beans with SaltYellow Snap BeansVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Yellow Snap BeansVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Yellow Snap Beans or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: