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Compare Nutrients in 100 Calories Canned Yellow Snap BeansVS Almonds

Weight per 100 Calories

Canned Yellow Snap Beans
500g
Almonds
17g

Almonds have 29 times more energy per unit of mass than Canned Yellow Snap Beans, Solids with Salt, which is very high in comparison to other foods. Canned Yellow Snap Beans having very low energy density.

Which food has more nutrients per 100 calories - Canned Yellow Snap Beans or Almonds?

Macros Ratio

ProteinsFatsCarbs

Canned Yellow Snap Beans
23%
5%
72%
Almonds
15%
78%
7%

Vitamins

100 kcalRDA for Men 19-30 years
Canned Yellow Snap BeansAlmonds
Vitamin A
2.78%
0%
25 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
6.25%
2.9%
0.075 mg0.035 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
21.5%
15%
0.28 mg0.197 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
6.3%
3.9%
1.005 mg0.625 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
14%
1.85%
0.185 mg0.024 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
26.7%
0%
24 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
9.67%
29.5%
1.45 mg4.427 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
164%
0%
196.5 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
40%
1.9%
160 μg7.599 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Canned Yellow Snap BeansAlmonds
Calcium
13%
4.65%
130 mg46.459 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
21%
19.8%
0.19 mg0.178 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
56%
8%
4.5 mg0.641 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
16%
11.7%
65 mg46.632 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
43%
16%
1 mg0.376 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
13.6%
12%
95 mg83.074 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
11.6%
2.7%
545 mg126.598 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
3.64%
1.3%
2 μg0.708 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
83.7%
0.01%
1255 mg0.173 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
13%
4.9%
1.45 mg0.539 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Canned Yellow Snap Beans vs Almonds:
Canned Yellow Snap Beans, Solids with Salt have 2.1 times more Thiamine, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 7.7 times more Vitamin B6 and 21.1 times more Folate than Almonds. While Almonds contain 3.1 times more Vitamin E than Canned Yellow Snap Beans, Solids with Salt.

Comparing minerals per 100 Calories for Canned Yellow Snap Beans vs Almonds:
Canned Yellow Snap Beans, Solids with Salt have 2.8 times more Calcium, 7 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese, 4.3 times more Potassium, 2.8 times more Selenium, 7254.3 times more Sodium and 2.7 times more Zinc than Almonds. Both Canned Yellow Snap Beans, Solids with Salt and Almonds have similar amounts of Copper and Phosphorus per 100 kcal.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Canned Yellow Snap BeansAlmonds
Fat
0.52%
8.9%
0.5 g8.623 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
10%
6.52%
5.75 g3.653 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
17%
2.86%
22.5 g3.722 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
5.38%
1.04%
3.9 g0.751 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
17%
5.7%
6.5 g2.159 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.34%
2.05%
0.11 g0.657 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
9.7%
0.06%
0.155 g0.001 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.56%
12.5%
0.095 g2.128 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
12.6%
0.02%
466.5 g0.762 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Canned Yellow Snap Beans, Solids with Salt have 1.6 times more Protein, 6 times more Carbohydrate, 5.2 times more Sugars, 3 times more Fiber, 155 times more Omega 3 and 612.2 times more Water than Almonds. While Almonds contain 17.2 times more Fat, 6 times more Saturated Fat and 22.4 times more Omega 6 than Canned Yellow Snap Beans, Solids with Salt. Both Canned Yellow Snap Beans, Solids with Salt and Almonds have similar amounts of Energy per 100 kcal.