Comparing Nutrients in 7 ounces AlmondsVS Green Snap Beans

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Green Snap Beans

20%

75%

7 oz ▼

Macro Nutrients

Almondsvs Green Snap Beans

39.6%1149kcal

Energy

2.12%61.5kcal

1149 kcalvs61.5 kcal

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

Find Nuts and Seeds rich in Energy

102%99g

Fat

0.45%0.44g

99 gvs0.44 g

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

Find Nuts and Seeds rich in Fat

23.6%7.54g

Saturated Fat

0.31%0.099g

7.54 gvs0.099 g

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

Find Nuts and Seeds rich in Saturated Fat

0.37%0.006g

Omega 3

8.56%0.14g

0.006 gvs0.14 g

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

Find Nuts and Seeds rich in Omega 3

144%24.5g

Omega 6

0.51%0.087g

24.5 gvs0.087 g

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

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Nuts and Seeds rich in Cholesterol

33%42.8g

Carbohydrate

10.6%14g

42.8 gvs14 g

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

Find Nuts and Seeds rich in Carbohydrate

12%8.63g

Sugars

8.92%6.47g

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

8.63 gvs6.47 g

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

Find Nuts and Seeds rich in Sugars

0.3%0.22g

Fructose

3.8%2.76g

≤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]

0.22 gvs2.76 g

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

Find Nuts and Seeds rich in Fructose

%0.34g

Glucose

%3g

0.34 gvs3 g

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

Find Nuts and Seeds rich in Glucose

%7.84g

Sucrose

%0.71g

7.84 gvs0.71 g

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

Find Nuts and Seeds rich in Sucrose

65.3%25g

Fiber

14%5.36g

25 gvs5.36 g

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

Find Nuts and Seeds rich in Fiber

75%42g

Protein

6.5%3.63g

42 gvs3.63 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

7.7%69.5μg

RAE, retinol activity equivalents

0 μgvs69.5 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

34%0.41mg

Vitamin B1

13.6%0.16mg

Thiamine

0.41 mgvs0.16 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

174%2.26mg

Vitamin B2

16%0.21mg

Riboflavin

2.26 mgvs0.21 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

45%7.18mg

Vitamin B3

9.1%1.46mg

Niacin, nicotinic acid, niacinamide

7.18 mgvs1.46 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

18.7%0.93mg

Vitamin B5

8.93%0.45mg

Pantothenic acid

0.93 mgvs0.45 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

21%0.27mg

Vitamin B6

21.5%0.28mg

Pyridoxine

0.27 mgvs0.28 mg

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

Find Nuts and Seeds rich in Vitamin B6

377%113μg

Vitamin B7

Biotin

113 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

22%87.3μg

Vitamin B9

16.4%65.5μg

Folates and Folic Acid

87.3 μgvs65.5 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

27%24.2mg

Ascorbic acid

0 mgvs24.2 mg

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

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

339%51mg

Vitamin E

5.42%0.81mg

Tocopherols and Tocotrienols

51 mgvs0.81 mg

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

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

71%85.3μg

Phytomenadione or phylloquinone

0 μgvs85.3 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Almondsvs Green Snap Beans

53.4%534mg

Calcium

7.34%73.4mg

534 mgvs73.4 mg

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

Find Nuts and Seeds rich in Calcium

227%2.05mg

Copper

15.2%0.14mg

2.05 mgvs0.14 mg

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

Find Nuts and Seeds rich in Copper

Fluoride

0.94%37.7μg

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

NA μgvs37.7 μg

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

Find Nuts and Seeds rich in Fluoride

92%7.36mg

Iron

25.5%2.04mg

7.36 mgvs2.04 mg

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

Find Nuts and Seeds rich in Iron

128%536mg

Magnesium

12%49.6mg

536 mgvs49.6 mg

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

Find Nuts and Seeds rich in Magnesium

188%4.32mg

Manganese

18.6%0.43mg

4.32 mgvs0.43 mg

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

Find Nuts and Seeds rich in Manganese

200%90μg

Molybdenum

183%82.6μg

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

90 μgvs82.6 μg

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

Find Nuts and Seeds rich in Molybdenum

136%955mg

Phosphorus

10.8%75.4mg

955 mgvs75.4 mg

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

Find Nuts and Seeds rich in Phosphorus

42.8%1455mg

Potassium

12.3%419mg

1455 mgvs419 mg

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

Find Nuts and Seeds rich in Potassium

14.8%8.14μg

Selenium

2.16%1.2μg

8.14 μgvs1.2 μg

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

Find Nuts and Seeds rich in Selenium

0.13%2mg

Sodium

0.79%12mg

2 mgvs12 mg

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

Find Nuts and Seeds rich in Sodium

56.3%6.2mg

Zinc

4.33%0.48mg

6.2 mgvs0.48 mg

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

Find Nuts and Seeds rich in Zinc

0.24%8.75g

Water

4.84%179g

8.75 gvs179 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 7 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 7 oz.
Both Almonds as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.

Compare more foods per 7 oz:

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

Compare Foods

Comparing Nutrients in 7 ounces AlmondsVS Green Snap Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: