Comparing Nutrients in 100 calories AlmondsVS Green Snap Beans

Weight per 100 calories

Almonds

17.3g

Green Snap Beans

323g

Almonds have 18.7 times more energy per 100g than Green Snap Beans. It has very high energy density when compared to other foods. Raw Green Snap Beans having low energy density.

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

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Green Snap Beans

20%

75%

100 kcal ▼

Macro Nutrients

Almondsvs Green Snap Beans

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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8.9%8.62g

Fat

0.73%0.71g

8.62 gvs0.71 g

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

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2.05%0.66g

Saturated Fat

0.5%0.16g

0.66 gvs0.16 g

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

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0.032%0.001g

Omega 3

14%0.22g

0.001 gvs0.22 g

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

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12.5%2.13g

Omega 6

0.83%0.14g

2.13 gvs0.14 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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2.86%3.72g

Carbohydrate

17.3%22.5g

3.72 gvs22.5 g

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

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1.04%0.75g

Sugars

14.5%10.5g

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

0.75 gvs10.5 g

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

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0.026%0.019g

Fructose

6.2%4.5g

≤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]

0.019 gvs4.5 g

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

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%0.029g

Glucose

%4.87g

0.029 gvs4.87 g

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

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%0.68g

Sucrose

%1.16g

0.68 gvs1.16 g

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

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5.7%2.16g

Fiber

23%8.7g

2.16 gvs8.7 g

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

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6.52%3.65g

Protein

10.5%5.9g

3.65 gvs5.9 g

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

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Vitamins

Almondsvs Green Snap Beans

0%0μg

Vitamin A

12.5%113μg

RAE, retinol activity equivalents

0 μgvs113 μg

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

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2.95%0.035mg

Vitamin B1

22%0.26mg

Thiamine

0.035 mgvs0.26 mg

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

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15%0.2mg

Vitamin B2

26%0.34mg

Riboflavin

0.2 mgvs0.34 mg

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

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3.9%0.62mg

Vitamin B3

14.8%2.37mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs2.37 mg

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

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1.63%0.081mg

Vitamin B5

14.5%0.73mg

Pantothenic acid

0.081 mgvs0.73 mg

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

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1.82%0.024mg

Vitamin B6

35%0.45mg

Pyridoxine

0.024 mgvs0.45 mg

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

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33%9.84μg

Vitamin B7

Biotin

9.84 μgvsNA μg

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

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1.9%7.6μg

Vitamin B9

26.6%106μg

Folates and Folic Acid

7.6 μgvs106 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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0%0mg

Vitamin C

43.7%39.4mg

Ascorbic acid

0 mgvs39.4 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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29.5%4.43mg

Vitamin E

8.8%1.32mg

Tocopherols and Tocotrienols

4.43 mgvs1.32 mg

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

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0%0μg

Vitamin K

116%139μg

Phytomenadione or phylloquinone

0 μgvs139 μg

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

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Minerals

Almondsvs Green Snap Beans

4.65%46.5mg

Calcium

12%119mg

46.5 mgvs119 mg

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

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19.8%0.18mg

Copper

24.7%0.22mg

0.18 mgvs0.22 mg

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

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Fluoride

1.53%61.3μg

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

NA μgvs61.3 μg

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

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8%0.64mg

Iron

41.5%3.32mg

0.64 mgvs3.32 mg

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

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11%46.6mg

Magnesium

19.2%80.6mg

46.6 mgvs80.6 mg

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

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16.4%0.38mg

Manganese

30.3%0.7mg

0.38 mgvs0.7 mg

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

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17.4%7.82μg

Molybdenum

298%134μg

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

7.82 μgvs134 μg

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

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12%83mg

Phosphorus

17.5%123mg

83 mgvs123 mg

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

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3.72%127mg

Potassium

20%681mg

127 mgvs681 mg

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

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1.3%0.71μg

Selenium

3.5%1.94μg

0.71 μgvs1.94 μg

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

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0.012%0.17mg

Sodium

1.3%19.4mg

0.17 mgvs19.4 mg

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

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4.9%0.54mg

Zinc

7.04%0.77mg

0.54 mgvs0.77 mg

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

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0.021%0.76g

Water

7.87%291g

0.76 gvs291 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 Almonds vs Green Snap Beans:

Almonds have 3.3 times more Vitamin E than Raw Green Snap Beans.
While Raw Green Snap Beans contain more Vitamin A, 7.5 times more Vitamin B1, 1.7 times more Vitamin B2, 3.8 times more Vitamin B3, 8.9 times more Vitamin B5, 19.2 times more Vitamin B6, 14 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
Both Almonds as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Raw Green Snap Beans contain 2.6 times more Calcium, 5.2 times more Iron, 1.7 times more Magnesium, 1.9 times more Manganese, 17.2 times more Molybdenum, 1.5 times more Phosphorus, 5.4 times more Potassium, 2.7 times more Selenium, 112.1 times more Sodium, 1.4 times more Zinc and 382.5 times more Water than Almonds.
Both Almonds and Raw Green Snap Beans have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Almonds have 12.2 times more Fat, 4.1 times more Saturated Fat and 15 times more Omega 6 than Raw Green Snap Beans.
While Raw Green Snap Beans contain 429.6 times more Omega 3, 6 times more Carbohydrate, 14 times more Sugars, 236 times more Fructose, 4 times more Fiber and 1.6 times more Protein than Almonds.
Both Almonds and Raw Green Snap Beans have similar amounts of Energy per 100 kcal.
Both Almonds as well as Raw Green Snap Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

AlmondsVS Blanched AlmondsGreen Snap BeansVS Blanched AlmondsAlmondsVS Boiled Green Snap BeansGreen Snap BeansVS Boiled Green Snap Beans

Compare Foods

Comparing Nutrients in 100 calories AlmondsVS Green Snap Beans

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: