Comparing Nutrients in 5 ounces Blanched AlmondsVS Green Snap Beans

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Green Snap Beans

20%

75%

5 oz ▼

Macro Nutrients

Blanched Almondsvs Green Snap Beans

29%836kcal

Energy

1.5%44kcal

836 kcalvs44 kcal

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

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76.7%74.4g

Fat

0.32%0.31g

74.4 gvs0.31 g

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

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17.5%5.6g

Saturated Fat

0.22%0.071g

5.6 gvs0.071 g

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

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0.35%0.006g

Omega 3

6.1%0.098g

0.006 gvs0.098 g

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

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103%17.5g

Omega 6

0.37%0.062g

17.5 gvs0.062 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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20.4%26.5g

Carbohydrate

7.6%9.88g

26.5 gvs9.88 g

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

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9.05%6.56g

Sugars

6.37%4.62g

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

6.56 gvs4.62 g

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

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0%0g

Fructose

2.7%1.97g

≤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 gvs1.97 g

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

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%0.043g

Glucose

%2.14g

0.043 gvs2.14 g

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

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%6.32g

Sucrose

%0.51g

6.32 gvs0.51 g

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

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37%14g

Fiber

10%3.83g

14 gvs3.83 g

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

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54%30.3g

Protein

4.63%2.6g

30.3 gvs2.6 g

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

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Vitamins

Blanched Almondsvs Green Snap Beans

0%0μg

Vitamin A

5.5%49.6μg

RAE, retinol activity equivalents

0 μgvs49.6 μg

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

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22.6%0.27mg

Vitamin B1

9.7%0.12mg

Thiamine

0.27 mgvs0.12 mg

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

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77.5%1mg

Vitamin B2

11.3%0.15mg

Riboflavin

1 mgvs0.15 mg

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

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31%4.96mg

Vitamin B3

6.5%1.04mg

Niacin, nicotinic acid, niacinamide

4.96 mgvs1.04 mg

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

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8.9%0.45mg

Vitamin B5

6.38%0.32mg

Pantothenic acid

0.45 mgvs0.32 mg

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

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12.5%0.16mg

Vitamin B6

15.4%0.2mg

Pyridoxine

0.16 mgvs0.2 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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17.4%69.5μg

Vitamin B9

11.7%46.8μg

Folates and Folic Acid

69.5 μgvs46.8 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

19.2%17.3mg

Ascorbic acid

0 mgvs17.3 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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224%33.7mg

Vitamin E

3.87%0.58mg

Tocopherols and Tocotrienols

33.7 mgvs0.58 mg

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

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0%0μg

Vitamin K

50.8%61μg

Phytomenadione or phylloquinone

0 μgvs61 μg

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

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Minerals

Blanched Almondsvs Green Snap Beans

33.5%335mg

Calcium

5.24%52.4mg

335 mgvs52.4 mg

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

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162%1.46mg

Copper

11%0.098mg

1.46 mgvs0.098 mg

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

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Fluoride

0.67%27μg

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

NA μgvs27 μg

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

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58%4.65mg

Iron

18.2%1.46mg

4.65 mgvs1.46 mg

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

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90%380mg

Magnesium

8.44%35.4mg

380 mgvs35.4 mg

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

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113%2.6mg

Manganese

13.3%0.31mg

2.6 mgvs0.31 mg

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

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Molybdenum

131%59μg

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

NA μgvs59 μg

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

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97%682mg

Phosphorus

7.7%54mg

682 mgvs54 mg

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

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27.5%934mg

Potassium

8.8%299mg

934 mgvs299 mg

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

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8.25%4.54μg

Selenium

1.55%0.85μg

4.54 μgvs0.85 μg

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

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1.8%27mg

Sodium

0.57%8.5mg

27 mgvs8.5 mg

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

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38.3%4.2mg

Zinc

3.1%0.34mg

4.2 mgvs0.34 mg

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

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0.17%6.4g

Water

3.46%128g

6.4 gvs128 g

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

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Lets compare vitamin content per 5 ounces of Blanched Almonds vs Green Snap Beans:

Blanched Almonds have 2.3 times more Vitamin B1, 6.8 times more Vitamin B2, 4.8 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B9 and 57.9 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 Blanched Almonds.
Both Blanched Almonds and Raw Green Snap Beans have similar amounts of Vitamin B6 per 5 oz.
Both Blanched Almonds as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Green Snap Beans:

Blanched Almonds have 6.4 times more Calcium, 14.9 times more Copper, 3.2 times more Iron, 10.7 times more Magnesium, 8.5 times more Manganese, 12.7 times more Phosphorus, 3.1 times more Potassium, 5.3 times more Selenium, 3.2 times more Sodium and 12.4 times more Zinc than Raw Green Snap Beans.
While Raw Green Snap Beans contain 20 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

Blanched Almonds have 19 times more Energy, 238.7 times more Fat, 79.1 times more Saturated Fat, 281 times more Omega 6, 2.7 times more Carbohydrate, 1.4 times more Sugars, 3.7 times more Fiber and 11.7 times more Protein than Raw Green Snap Beans.
While Raw Green Snap Beans contain 17.3 times more Omega 3 and more Fructose than Blanched Almonds.
Both Blanched Almonds as well as Raw Green Snap Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Blanched AlmondsVS Roasted AlmondsGreen Snap BeansVS Roasted AlmondsBlanched AlmondsVS Boiled Green Snap BeansGreen Snap BeansVS Boiled Green Snap Beans

Compare Foods

Comparing Nutrients in 5 ounces Blanched AlmondsVS Green Snap Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: