Comparing Nutrients in 14 ounces Blanched Almonds VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Blanched Almonds	Boiled Green Plantains	Recommended Dietary Allowance
Energy	80.7% 2342kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	89% 116g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	12.3% 8.93g	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% 0g	1.9% 1.4g	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	% 0.12g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 6.03g	g per day for Men 19-50 years
Fiber	103% 39.3g	27% 10.3g	38g per day for Men 19-50 years
Protein	152% 85g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	63% 0.76mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	47.6% 191μg	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	40% 36mg	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	628% 94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	94% 937mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	35.3% 0.32mg	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	163% 13mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	19% 0.43mg	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	273% 1909mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.48% 18g	7.4% 274g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Boiled Green Plantains:

• Blanched Almonds have 3.8 times more Vitamin B1, 10.9 times more Vitamin B2 and 9 times more Vitamin B3 than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Boiled Green Plantains have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Boiled Green Plantains:

• Blanched Almonds have 78.7 times more Calcium, 12.8 times more Copper, 10.9 times more Iron, 9.6 times more Magnesium, 16.8 times more Manganese, 20 times more Phosphorus, 2.3 times more Potassium, more Selenium, 9.5 times more Sodium and 21.2 times more Zinc than Boiled Green Plantains.
• While Boiled Green Plantains contain 15.3 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 4.9 times more Energy, 656.5 times more Fat, 54.9 times more Saturated Fat, 237.8 times more Omega 6, 2.1 times more Sugars, 3.8 times more Fiber and 19.6 times more Protein than Boiled Green Plantains.
• While Boiled Green Plantains contain 6.5 times more Omega 3 and 1.6 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Boiled Green Plantains have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.