Comparing Nutrients in 14 ounces Roasted Almonds VS Bananas

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Bananas	4%	3%	93%

Macro Nutrients

	Roasted Almonds	Bananas	Recommended Dietary Allowance
Energy	82% 2373kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	69.7% 91g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	67% 48.5g	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	0.055% 0.04g	26.6% 19.2g	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	% 0.04g	% 19.8g	g per day for Men 19-50 years
Sucrose	% 19g	% 9.5g	g per day for Men 19-50 years
Fiber	114% 43.3g	27% 10.3g	38g per day for Men 19-50 years
Protein	149% 83g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Bananas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	26.5% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	54.6% 218μg	20% 79.4μg	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	38.4% 34.5mg	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	632% 95mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Bananas	Recommended Dietary Allowance
Calcium	106% 1064mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	34.4% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	185% 15mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	46.6% 1.07mg	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	267% 1869mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	41.8% 1421mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	8.04% 297g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Bananas per 14 oz

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

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

• 14 ounces of Roasted Almonds have 2.5 times more Vitamin B1, 16.4 times more Vitamin B2, 5.5 times more Vitamin B3, 2.8 times more Vitamin B9 and 239 times more Vitamin E than Bananas.
• While 14 oz of Raw Bananas contain 2.7 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Bananas provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin C
• 14 ounces of Bananas have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Raw Bananas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Bananas:

• 14 ounces of Roasted Almonds have 53.6 times more Calcium, 14.1 times more Copper, 14.3 times more Iron, 10.3 times more Magnesium, 8.3 times more Manganese, 21.4 times more Phosphorus, 2 times more Potassium, 2 times more Selenium and 22.1 times more Zinc than Bananas.
• While 14 oz of Raw Bananas contain 31.1 times more Water than Dry Roasted Almonds.
• 14 ounces of Bananas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 6.7 times more Energy, 159.2 times more Fat, 36.5 times more Saturated Fat, 281.4 times more Omega 6, 4.2 times more Fiber and 19.2 times more Protein than Bananas.
• While 14 oz of Raw Bananas contain 2.5 times more Sugars and 485 times more Fructose than Dry Roasted Almonds.
• Both Roasted Almonds and Bananas offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Bananas provide inadequate amounts of Omega 6 and Protein
• Both Dry Roasted Almonds as well as Raw Bananas provide inadequate amounts of Omega 3 in 14 ounces.