Comparing Nutrients in 14 ounces Almonds VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Almonds	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	79.2% 2298kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	126% 164g	130g per day for Men 19-50 years
Sugars	24% 17.3g	117% 84.7g	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	0.6% 0.44g	21% 15g	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	% 0.67g	% 15g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 54.4g	g per day for Men 19-50 years
Fiber	131% 49.6g	23% 8.73g	38g per day for Men 19-50 years
Protein	150% 84g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Almonds	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	20% 179μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	52.6% 210μg	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	0% 0mg	72.3% 65mg	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	678% 102mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	42.7% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	107% 1068mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	19.4% 0.17mg	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	184% 14.7mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	28.5% 0.65mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	55.7% 1893mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	6% 222g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Baked Yellow Plantains:

• Almonds have 2.3 times more Vitamin B1, 8.8 times more Vitamin B2, 5.3 times more Vitamin B3 and more Vitamin E than Baked Yellow Plantains.
• While Baked Yellow Plantains contain more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Baked Yellow Plantains have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Almonds as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Baked Yellow Plantains:

• Almonds have 89.7 times more Calcium, 23.4 times more Copper, 13.3 times more Iron, 6.6 times more Magnesium, 13.2 times more Manganese, 13 times more Phosphorus, 1.5 times more Potassium, more Selenium and 14.9 times more Zinc than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 12.7 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 3.7 times more Energy, 312.1 times more Fat, more Saturated Fat, more Omega 6, 5.7 times more Fiber and 13.9 times more Protein than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 1.9 times more Carbohydrate, 4.9 times more Sugars and 34.7 times more Fructose than Almonds.
• Both Almonds as well as Baked Yellow Plantains have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.