Comparing Nutrients in 100 calories Almonds VS Boiled Green Plantains

Weight per 100 calories

• Almonds: 17.3g
• Boiled Green Plantains: 82.6g

Almonds have 4.8 times more energy per 100g than Boiled Green Plantains. It has very high energy density when compared to other foods. Boiled Green Plantains having average energy density.

Which food has more nutrients per 100 calories - Almonds or Boiled Green Plantains?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Almonds	Boiled Green Plantains	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	0.068% 0.066g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	1.34% 0.021g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	18.5% 24g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	2.56% 1.86g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.026% 0.019g	0.4% 0.29g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.029g	% 0.31g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 1.26g	g per day for Men 19-50 years
Fiber	5.7% 2.16g	5.65% 2.15g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	1.6% 0.9g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	3.44% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	4.13% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	6.3% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	9.9% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	8.36% 7.52mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.5% 4.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.6% 3.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	0.25% 2.48mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	7.35% 0.066mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8% 0.64mg	3.1% 0.25mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	5.5% 23mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	3.9% 0.09mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	7.02% 239mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	0.11% 1.65mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	1.05% 0.12mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	1.54% 57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Boiled Green Plantains:

• Almonds have 3.7 times more Vitamin B2 and 1.9 times more Vitamin B3 than Boiled Green Plantains.
• While Boiled Green Plantains contain 3.9 times more Vitamin B5, 7.7 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Boiled Green Plantains have similar amounts of Vitamin B1 per 100 kcal.

Comparing minerals per 100 calories for Almonds vs Boiled Green Plantains:

• Almonds have 18.7 times more Calcium, 2.7 times more Copper, 2.6 times more Iron, 2 times more Magnesium, 4.2 times more Manganese, 4.2 times more Phosphorus, more Selenium and 4.7 times more Zinc than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.9 times more Potassium and 75 times more Water than Almonds.

Comparison of macro-nutrients per 100 calories:

• Almonds have 130.4 times more Fat, 11 times more Saturated Fat, 49.5 times more Omega 6 and 4.1 times more Protein than Boiled Green Plantains.
• While Boiled Green Plantains contain 41.5 times more Omega 3, 6.5 times more Carbohydrate and 2.5 times more Sugars than Almonds.
• Both Almonds and Boiled Green Plantains have similar amounts of Energy and Fiber per 100 kcal.
• Both Almonds as well as Boiled Green Plantains have insufficient amounts of Fructose, Glucose and Sucrose in 100 kcal.