Comparing Nutrients in 14 ounces AlmondsVS Green Snap Beans

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Green Snap Beans

20%

75%

14 oz ▼

Macro Nutrients

Almondsvs Green Snap Beans

79.2%2298kcal

Energy

4.24%123kcal

2298 kcalvs123 kcal

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

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204%198g

Fat

0.9%0.87g

198 gvs0.87 g

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

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47%15g

Saturated Fat

0.62%0.2g

15 gvs0.2 g

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

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0.74%0.012g

Omega 3

17%0.27g

0.012 gvs0.27 g

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

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288%49g

Omega 6

1.03%0.17g

49 gvs0.17 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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65.8%85.5g

Carbohydrate

21.3%27.7g

85.5 gvs27.7 g

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

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24%17.3g

Sugars

18%13g

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

17.3 gvs13 g

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

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0.6%0.44g

Fructose

7.6%5.5g

≤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]

0.44 gvs5.5 g

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

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%0.67g

Glucose

%6g

0.67 gvs6 g

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

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%15.7g

Sucrose

%1.43g

15.7 gvs1.43 g

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

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131%49.6g

Fiber

28.2%10.7g

49.6 gvs10.7 g

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

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150%84g

Protein

13%7.26g

84 gvs7.26 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Green Snap Beans

0%0μg

Vitamin A

15.4%139μg

RAE, retinol activity equivalents

0 μgvs139 μg

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

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68%0.81mg

Vitamin B1

27%0.33mg

Thiamine

0.81 mgvs0.33 mg

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

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347%4.5mg

Vitamin B2

31.8%0.41mg

Riboflavin

4.5 mgvs0.41 mg

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

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89.7%14.4mg

Vitamin B3

18.2%2.9mg

Niacin, nicotinic acid, niacinamide

14.4 mgvs2.9 mg

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

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37.4%1.87mg

Vitamin B5

18%0.89mg

Pantothenic acid

1.87 mgvs0.89 mg

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

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42%0.54mg

Vitamin B6

43%0.56mg

Pyridoxine

0.54 mgvs0.56 mg

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

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754%226μg

Vitamin B7

Biotin

226 μgvsNA μg

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

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43.7%175μg

Vitamin B9

32.7%131μg

Folates and Folic Acid

175 μgvs131 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

54%48.4mg

Ascorbic acid

0 mgvs48.4 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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678%102mg

Vitamin E

11%1.63mg

Tocopherols and Tocotrienols

102 mgvs1.63 mg

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

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0%0μg

Vitamin K

142%171μg

Phytomenadione or phylloquinone

0 μgvs171 μg

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

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Minerals

Almondsvs Green Snap Beans

107%1068mg

Calcium

14.7%147mg

1068 mgvs147 mg

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

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455%4.1mg

Copper

30.4%0.27mg

4.1 mgvs0.27 mg

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

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Fluoride

1.9%75.4μg

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

NA μgvs75.4 μg

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

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184%14.7mg

Iron

51%4.1mg

14.7 mgvs4.1 mg

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

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255%1072mg

Magnesium

23.6%99mg

1072 mgvs99 mg

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

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376%8.65mg

Manganese

37.3%0.86mg

8.65 mgvs0.86 mg

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

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400%180μg

Molybdenum

367%165μg

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

180 μgvs165 μg

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

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273%1909mg

Phosphorus

21.5%151mg

1909 mgvs151 mg

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

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85.6%2909mg

Potassium

24.6%837mg

2909 mgvs837 mg

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

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29.6%16.3μg

Selenium

4.33%2.4μg

16.3 μgvs2.4 μg

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

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0.26%3.97mg

Sodium

1.6%24mg

3.97 mgvs24 mg

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

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113%12.4mg

Zinc

8.66%0.95mg

12.4 mgvs0.95 mg

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

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0.47%17.5g

Water

9.7%358g

17.5 gvs358 g

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

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Lets compare vitamin content per 14 ounces of Almonds vs Green Snap Beans:

Almonds have 2.5 times more Vitamin B1, 10.9 times more Vitamin B2, 4.9 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B9 and 62.5 times more Vitamin E than Raw Green Snap Beans.
While Raw Green Snap Beans contain more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
Both Almonds and Raw Green Snap Beans have similar amounts of Vitamin B6 per 14 oz.
Both Almonds as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Green Snap Beans:

Almonds have 7.3 times more Calcium, 14.9 times more Copper, 3.6 times more Iron, 10.8 times more Magnesium, 10.1 times more Manganese, 12.7 times more Phosphorus, 3.5 times more Potassium, 6.8 times more Selenium and 13 times more Zinc than Raw Green Snap Beans.
While Raw Green Snap Beans contain 20.5 times more Water than Almonds.
Both Almonds and Raw Green Snap Beans have similar amounts of Molybdenum per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Almonds have 18.7 times more Energy, 227 times more Fat, 76 times more Saturated Fat, 280.1 times more Omega 6, 3.1 times more Carbohydrate, 1.3 times more Sugars, 4.6 times more Fiber and 11.6 times more Protein than Raw Green Snap Beans.
While Raw Green Snap Beans contain 23 times more Omega 3 and 12.6 times more Fructose than Almonds.
Both Almonds as well as Raw Green Snap Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

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

Compare Foods

Comparing Nutrients in 14 ounces AlmondsVS Green Snap Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: