Comparing Nutrients in 14 ounces Bananas VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Almond paste	8%	52%	40%

Macro Nutrients

	Bananas	Almond paste	Recommended Dietary Allowance
Energy	12% 353kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	146% 190g	130g per day for Men 19-50 years
Sugars	67% 48.5g	198% 144g	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	26.6% 19.2g	NA	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	% 19.8g	NA	g per day for Men 19-50 years
Sucrose	% 9.5g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	50% 19g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Bananas	Almond paste	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.33mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.4μg	72.4% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	38.4% 34.5mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Almond paste	Recommended Dietary Allowance
Calcium	2% 20mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	13% 1.03mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	148% 3.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.5% 87.3mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	41.8% 1421mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	8.04% 297g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Bananas versus 14 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Bananas vs Almond paste:

• 14 ounces of Bananas have 3 times more Vitamin B5, 10.2 times more Vitamin B6 and 87 times more Vitamin C than Almond paste.
• While 14 oz of Almond paste contain 2.6 times more Vitamin B1, 5.7 times more Vitamin B2, 2.1 times more Vitamin B3, 3.7 times more Vitamin B9 and 135.4 times more Vitamin E than Raw Bananas.
• 14 ounces of Bananas have insufficient amounts of Vitamin E
• 14 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Raw Bananas as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Bananas vs Almond paste:

• 14 ounces of Bananas have 5.3 times more Water than Almond paste.
• While 14 oz of Almond paste contain 34.4 times more Calcium, 5.8 times more Copper, 6.2 times more Iron, 4.8 times more Magnesium, 3.2 times more Manganese, 11.7 times more Phosphorus, 4.2 times more Selenium and 9.9 times more Zinc than Raw Bananas.
• Both Bananas and Almond paste contain similar levels of Potassium per 14 ounces.
• 14 ounces of Bananas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Almond paste contain 5.1 times more Energy, 84.1 times more Fat, 23.5 times more Saturated Fat, 7.4 times more Omega 3, 121.2 times more Omega 6, 2.1 times more Carbohydrate, 3 times more Sugars, 1.8 times more Fiber and 8.3 times more Protein than Raw Bananas.
• 14 ounces of Bananas provide inadequate amounts of Omega 3, Omega 6 and Protein