Comparing Nutrients in 100 grams Green Snap BeansVS Almonds

Macros Ratio

Protein Fat Carbs

Green Snap Beans

20%

75%

Almonds

14%

72%

14%

100 g ▼

Macro Nutrients

Green Snap Beansvs Almonds

1.07%31kcal

Energy

20%579kcal

31 kcalvs579 kcal

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

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0.23%0.22g

Fat

51.5%50g

0.22 gvs50 g

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

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0.16%0.05g

Saturated Fat

12%3.8g

0.05 gvs3.8 g

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

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4.3%0.069g

Omega 3

0.19%0.003g

0.069 gvs0.003 g

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

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0.26%0.044g

Omega 6

72.5%12.3g

0.044 gvs12.3 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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5.36%6.97g

Carbohydrate

16.6%21.6g

6.97 gvs21.6 g

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

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4.5%3.26g

Sugars

6%4.35g

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

3.26 gvs4.35 g

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

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1.9%1.4g

Fructose

0.15%0.11g

≤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]

1.4 gvs0.11 g

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

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%1.5g

Glucose

%0.17g

1.5 gvs0.17 g

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

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%0.36g

Sucrose

%3.95g

0.36 gvs3.95 g

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

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7.1%2.7g

Fiber

33%12.5g

2.7 gvs12.5 g

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

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3.27%1.83g

Protein

37.8%21g

1.83 gvs21 g

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

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Vitamins

Green Snap Beansvs Almonds

3.9%35μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

35 μgvs0 μg

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

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6.83%0.082mg

Vitamin B1

17%0.21mg

Thiamine

0.082 mgvs0.21 mg

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

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8%0.1mg

Vitamin B2

87.5%1.14mg

Riboflavin

0.1 mgvs1.14 mg

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

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4.6%0.73mg

Vitamin B3

22.6%3.6mg

Niacin, nicotinic acid, niacinamide

0.73 mgvs3.6 mg

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

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4.5%0.23mg

Vitamin B5

9.4%0.47mg

Pantothenic acid

0.23 mgvs0.47 mg

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

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11%0.14mg

Vitamin B6

10.5%0.14mg

Pyridoxine

0.14 mgvs0.14 mg

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

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Vitamin B7

190%57μg

Biotin

NA μgvs57 μg

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

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8.25%33μg

Vitamin B9

11%44μg

Folates and Folic Acid

33 μgvs44 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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13.6%12mg

Vitamin C

0%0mg

Ascorbic acid

12 mgvs0 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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2.73%0.41mg

Vitamin E

171%25.6mg

Tocopherols and Tocotrienols

0.41 mgvs25.6 mg

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

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36%43μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

43 μgvs0 μg

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

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Minerals

Green Snap Beansvs Almonds

3.7%37mg

Calcium

27%269mg

37 mgvs269 mg

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

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7.67%0.069mg

Copper

115%1.03mg

0.069 mgvs1.03 mg

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

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0.48%19μg

Fluoride

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

19 μgvsNA μg

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

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13%1.03mg

Iron

46.4%3.7mg

1.03 mgvs3.7 mg

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

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5.95%25mg

Magnesium

64.3%270mg

25 mgvs270 mg

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

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9.4%0.22mg

Manganese

95%2.18mg

0.22 mgvs2.18 mg

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

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92%41.6μg

Molybdenum

101%45.3μg

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

41.6 μgvs45.3 μg

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

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5.43%38mg

Phosphorus

68.7%481mg

38 mgvs481 mg

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

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6.2%211mg

Potassium

21.6%733mg

211 mgvs733 mg

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

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1.1%0.6μg

Selenium

7.45%4.1μg

0.6 μgvs4.1 μg

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

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0.4%6mg

Sodium

0.067%1mg

6 mgvs1 mg

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

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2.2%0.24mg

Zinc

28.4%3.12mg

0.24 mgvs3.12 mg

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

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2.44%90g

Water

0.12%4.4g

90 gvs4.4 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 Green Snap Beans vs Almonds:

Raw Green Snap Beans have more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 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.
Both Raw Green Snap Beans and Almonds have similar amounts of Vitamin B6 per 100 g.
Both Raw Green Snap Beans as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

Raw Green Snap Beans have 20.5 times more Water than Almonds.
While Almonds contain 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.
Both Raw Green Snap Beans and Almonds have similar amounts of Molybdenum per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Green Snap Beans have 23 times more Omega 3 and 12.6 times more Fructose than Almonds.
While Almonds contain 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.
Both Raw Green Snap Beans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Green Snap BeansVS Boiled Green Snap BeansAlmondsVS Boiled Green Snap BeansGreen Snap BeansVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 grams Green Snap BeansVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: