Comparing Nutrients in 100 grams Blanched AlmondsVS Green Snap Beans

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Green Snap Beans

20%

75%

100 g ▼

Macro Nutrients

Blanched Almondsvs Green Snap Beans

20.3%590kcal

Energy

1.07%31kcal

590 kcalvs31 kcal

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

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54%52.5g

Fat

0.23%0.22g

52.5 gvs0.22 g

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

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12.4%3.95g

Saturated Fat

0.16%0.05g

3.95 gvs0.05 g

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

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0.25%0.004g

Omega 3

4.3%0.069g

0.004 gvs0.069 g

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

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72.7%12.4g

Omega 6

0.26%0.044g

12.4 gvs0.044 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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14.4%18.7g

Carbohydrate

5.36%6.97g

18.7 gvs6.97 g

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

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6.4%4.63g

Sugars

4.5%3.26g

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

4.63 gvs3.26 g

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

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0%0g

Fructose

1.9%1.4g

≤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 gvs1.4 g

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

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%0.03g

Glucose

%1.5g

0.03 gvs1.5 g

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

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%4.46g

Sucrose

%0.36g

4.46 gvs0.36 g

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

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26%9.9g

Fiber

7.1%2.7g

9.9 gvs2.7 g

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

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38.2%21.4g

Protein

3.27%1.83g

21.4 gvs1.83 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

3.9%35μg

RAE, retinol activity equivalents

0 μgvs35 μg

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

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16%0.19mg

Vitamin B1

6.83%0.082mg

Thiamine

0.19 mgvs0.082 mg

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

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54.7%0.71mg

Vitamin B2

8%0.1mg

Riboflavin

0.71 mgvs0.1 mg

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

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22%3.5mg

Vitamin B3

4.6%0.73mg

Niacin, nicotinic acid, niacinamide

3.5 mgvs0.73 mg

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

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6.28%0.31mg

Vitamin B5

4.5%0.23mg

Pantothenic acid

0.31 mgvs0.23 mg

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

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8.85%0.12mg

Vitamin B6

11%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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12.3%49μg

Vitamin B9

8.25%33μg

Folates and Folic Acid

49 μgvs33 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

13.6%12mg

Ascorbic acid

0 mgvs12 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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158%23.8mg

Vitamin E

2.73%0.41mg

Tocopherols and Tocotrienols

23.8 mgvs0.41 mg

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

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0%0μg

Vitamin K

36%43μg

Phytomenadione or phylloquinone

0 μgvs43 μg

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

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Minerals

Blanched Almondsvs Green Snap Beans

23.6%236mg

Calcium

3.7%37mg

236 mgvs37 mg

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

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114%1.03mg

Copper

7.67%0.069mg

1.03 mgvs0.069 mg

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

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Fluoride

0.48%19μg

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

NA μgvs19 μg

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

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41%3.28mg

Iron

13%1.03mg

3.28 mgvs1.03 mg

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

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64%268mg

Magnesium

5.95%25mg

268 mgvs25 mg

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

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79.8%1.84mg

Manganese

9.4%0.22mg

1.84 mgvs0.22 mg

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

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Molybdenum

92%41.6μg

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

NA μgvs41.6 μg

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

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68.7%481mg

Phosphorus

5.43%38mg

481 mgvs38 mg

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

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19.4%659mg

Potassium

6.2%211mg

659 mgvs211 mg

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

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5.8%3.2μg

Selenium

1.1%0.6μg

3.2 μgvs0.6 μg

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

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1.27%19mg

Sodium

0.4%6mg

19 mgvs6 mg

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

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27%2.97mg

Zinc

2.2%0.24mg

2.97 mgvs0.24 mg

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

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0.12%4.5g

Water

2.44%90g

4.5 gvs90 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 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 100 g.
Both Blanched Almonds as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 grams:

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 100 g.

Compare more foods per 100 g:

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

Compare Foods

Comparing Nutrients in 100 grams Blanched AlmondsVS Green Snap Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: