Comparing Nutrients in 100 grams Microwaved Green Snap BeansVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Microwaved Green Snap Beans

23%

11%

66%

Roasted Almonds

13%

74%

13%

100 g ▼

Macro Nutrients

Microwaved Green Snap Beansvs Roasted Almonds

1.14%33kcal

Energy

20.6%598kcal

33 kcalvs598 kcal

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

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0.52%0.5g

Fat

54%52.5g

0.5 gvs52.5 g

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

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Saturated Fat

12.8%4.1g

NA gvs4.1 g

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

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Omega 3

0.63%0.01g

NA gvs0.01 g

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

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Omega 6

76%13g

NA gvs13 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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4.93%6.4g

Carbohydrate

16%21g

6.4 gvs21 g

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

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4.44%3.22g

Sugars

6.7%4.86g

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

3.22 gvs4.86 g

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

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2%1.45g

Fructose

0.014%0.01g

≤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]

1.45 gvs0.01 g

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

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%1.44g

Glucose

%0.01g

1.44 gvs0.01 g

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

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%0.33g

Sucrose

%4.75g

0.33 gvs4.75 g

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

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8.95%3.4g

Fiber

28.7%11g

3.4 gvs11 g

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

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4.13%2.3g

Protein

37.4%21g

2.3 gvs21 g

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

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Vitamins

Microwaved Green Snap Beansvs Roasted 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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6.5%0.078mg

Vitamin B1

6.4%0.077mg

Thiamine

0.078 mgvs0.077 mg

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

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5.77%0.075mg

Vitamin B2

92%1.2mg

Riboflavin

0.075 mgvs1.2 mg

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

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4.83%0.77mg

Vitamin B3

22.7%3.64mg

Niacin, nicotinic acid, niacinamide

0.77 mgvs3.64 mg

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

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6%0.3mg

Vitamin B5

6.42%0.32mg

Pantothenic acid

0.3 mgvs0.32 mg

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

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9.54%0.12mg

Vitamin B6

10.5%0.14mg

Pyridoxine

0.12 mgvs0.14 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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11.8%47μg

Vitamin B9

13.8%55μg

Folates and Folic Acid

47 μgvs55 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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8.1%7.3mg

Vitamin C

0%0mg

Ascorbic acid

7.3 mgvs0 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

159%24mg

Tocopherols and Tocotrienols

NA mgvs24 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Microwaved Green Snap Beansvs Roasted Almonds

5.5%55mg

Calcium

27%268mg

55 mgvs268 mg

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

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10%0.09mg

Copper

122%1.1mg

0.09 mgvs1.1 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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10.4%0.83mg

Iron

46.6%3.73mg

0.83 mgvs3.73 mg

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

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6.67%28mg

Magnesium

66.4%279mg

28 mgvs279 mg

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

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14.4%0.33mg

Manganese

97%2.23mg

0.33 mgvs2.23 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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7%49mg

Phosphorus

67.3%471mg

49 mgvs471 mg

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

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9.5%323mg

Potassium

21%713mg

323 mgvs713 mg

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

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Selenium

3.64%2μg

NA μgvs2 μg

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

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0.2%3mg

Sodium

0.2%3mg

3 mgvs3 mg

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

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3.45%0.38mg

Zinc

30%3.3mg

0.38 mgvs3.3 mg

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

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2.43%90g

Water

0.065%2.4g

90 gvs2.4 g

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

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Lets compare vitamin content per 100 grams of Microwaved Green Snap Beans vs Roasted Almonds:

Microwaved Green Snap Beans have more Vitamin C than Dry Roasted Almonds.
While Dry Roasted Almonds contain 16 times more Vitamin B2 and 4.7 times more Vitamin B3 than Microwaved Green Snap Beans.
Both Microwaved Green Snap Beans and Dry Roasted Almonds have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 g.

Comparing minerals per 100 grams for Microwaved Green Snap Beans vs Roasted Almonds:

Microwaved Green Snap Beans have 37.4 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 4.9 times more Calcium, 12.2 times more Copper, 4.5 times more Iron, 10 times more Magnesium, 6.7 times more Manganese, 9.6 times more Phosphorus, 2.2 times more Potassium and 8.7 times more Zinc than Microwaved Green Snap Beans.

Comparison of macro-nutrients per 100 grams:

Microwaved Green Snap Beans have 145 times more Fructose than Dry Roasted Almonds.
While Dry Roasted Almonds contain 18.1 times more Energy, 105.1 times more Fat, 3.3 times more Carbohydrate, 1.5 times more Sugars, 3.2 times more Fiber and 9.1 times more Protein than Microwaved Green Snap Beans.
Both Microwaved Green Snap Beans as well as Dry Roasted Almonds have insufficient amounts of Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

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Compare Foods

Comparing Nutrients in 100 grams Microwaved Green Snap BeansVS Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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