Comparing Nutrients in 14 ounces Bananas VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Bananas	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	12% 353kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	316% 53.7g	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	54% 70g	130g per day for Men 19-50 years
Sugars	67% 48.5g	25% 18g	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	0% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 9.5g	% 17.4g	g per day for Men 19-50 years
Fiber	27% 10.3g	110% 41.7g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Bananas	Oil Roasted Almonds	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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.33mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	36% 0.47mg	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	26.8% 107μg	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% 0mg	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	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2% 20mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	425% 9.76mg	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	264% 1850mg	700mg per day for Men 19-50 years
Potassium	41.8% 1421mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	111% 12mg	11mg per day for Men 19-50 years
Water	8.04% 297g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Oil Roasted Almonds per 14 oz

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

Lets compare vitamin content per 14 ounces of Bananas vs Oil Roasted Almonds:

• 14 ounces of Bananas have 1.5 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 3 times more Vitamin B1, 10.7 times more Vitamin B2, 5.5 times more Vitamin B3, 1.4 times more Vitamin B9 and 259.7 times more Vitamin E than Raw Bananas.
• 14 ounces of Bananas have insufficient amounts of Vitamin E
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw Bananas as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Bananas vs Oil Roasted Almonds:

• 14 ounces of Bananas have 26.8 times more Water than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 58.2 times more Calcium, 12.2 times more Copper, 14.2 times more Iron, 10.1 times more Magnesium, 9.1 times more Manganese, 21.2 times more Phosphorus, 2 times more Potassium, 4.1 times more Selenium and 20.5 times more Zinc than Raw Bananas.
• 14 ounces of Bananas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bananas have 1.3 times more Carbohydrate, 2.7 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 6.8 times more Energy, 167.2 times more Fat, 37.6 times more Saturated Fat, 293.9 times more Omega 6, 4 times more Fiber and 19.5 times more Protein than Raw Bananas.
• 14 ounces of Bananas provide inadequate amounts of Omega 6 and Protein
• Both Raw Bananas as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.