Comparing Nutrients in 14 ounces Roasted Almonds VS Plantains, yellow, fried, Latino restaurant

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Plantains, yellow, fried, Latino restaurant	2%	29%	69%

Macro Nutrients

	Roasted Almonds	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Energy	82% 2373kcal	32.3% 937kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	30.7% 30g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	54.3% 0.87g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	47% 8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	124% 162g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	119% 86.4g	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% 19.3g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	% 19g	% 47.2g	g per day for Men 19-50 years
Fiber	114% 43.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	149% 83g	10% 5.64g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 262μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	20.8% 3.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	88.5% 1.15mg	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	54.6% 218μg	NA	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	NA	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	632% 95mg	29% 4.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Calcium	106% 1064mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	51% 0.46mg	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	185% 15mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	48.3% 1.1mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	5.26% 195g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Plantains, yellow, fried, Latino restaurant per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Plantains, yellow, fried, Latino restaurant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Plantains, yellow, fried, Latino restaurant:

• 14 ounces of Roasted Almonds have 59.9 times more Vitamin B2, 4.3 times more Vitamin B3 and 21.7 times more Vitamin E than Plantains, yellow, fried, Latino restaurant.
• While 14 oz of Plantains, yellow, fried, Latino restaurant contain more Vitamin A, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Plantains, yellow, fried, Latino restaurant provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K
• 14 ounces of Plantains, yellow, fried, Latino restaurant have insufficient amounts of Vitamin B2

Comparing minerals per 14 ounces for Roasted Almonds vs Plantains, yellow, fried, Latino restaurant:

• 14 ounces of Roasted Almonds have 44.7 times more Calcium, 9.5 times more Copper, 6 times more Iron, 6.2 times more Magnesium, 8 times more Manganese, 11 times more Phosphorus, 1.4 times more Potassium, 5 times more Selenium and 13.8 times more Zinc than Plantains, yellow, fried, Latino restaurant.
• 14 ounces of Plantains, yellow, fried, Latino restaurant lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 2.5 times more Energy, 7 times more Fat, 2.3 times more Saturated Fat, 6.4 times more Omega 6, 3.4 times more Fiber and 14.8 times more Protein than Plantains, yellow, fried, Latino restaurant.
• While 14 oz of Plantains, yellow, fried, Latino restaurant contain 21.9 times more Omega 3, 1.9 times more Carbohydrate, 4.5 times more Sugars and 486 times more Fructose than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3