Comparing Nutrients in 14 ounces Boiled Green Plantains VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Green Plantains	Roasted Almonds	Recommended Dietary Allowance
Energy	16.6% 480kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	64% 83.4g	130g per day for Men 19-50 years
Sugars	12.3% 8.93g	26.6% 19.3g	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	1.9% 1.4g	0.055% 0.04g	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	% 1.5g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 6.03g	% 19g	g per day for Men 19-50 years
Fiber	27% 10.3g	114% 43.3g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	41.5% 0.54mg	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	47.6% 191μg	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40% 36mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.2% 12mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	485% 4.36mg	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	15% 1.2mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	385% 8.86mg	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	13.6% 95mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	119% 13mg	11mg per day for Men 19-50 years
Water	7.4% 274g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Boiled Green Plantains have 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Vitamin B1, 18.4 times more Vitamin B2 and 9.3 times more Vitamin B3 than Boiled Green Plantains.
• Both Boiled Green Plantains and Dry Roasted Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.

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

• Boiled Green Plantains have 28.7 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 89.3 times more Calcium, 13.7 times more Copper, 12.4 times more Iron, 10 times more Magnesium, 20.5 times more Manganese, 19.6 times more Phosphorus, 2.5 times more Potassium, more Selenium and 23.6 times more Zinc than Boiled Green Plantains.

Comparison of macro-nutrients per 14 ounces:

• Boiled Green Plantains have 2.6 times more Omega 3 and 1.4 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.9 times more Energy, 656.8 times more Fat, 56.8 times more Saturated Fat, 248.9 times more Omega 6, 2.2 times more Sugars, 4.2 times more Fiber and 19.2 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains as well as Dry Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.