Comparing Nutrients in 14 ounces Fried Green Plantains VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Fried Green Plantains	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	42.3% 1226kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	48.3% 47g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	45.8% 14.6g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	53.3% 0.85g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	55% 9.3g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	54% 70g	130g per day for Men 19-50 years
Sugars	20% 14.4g	25% 18g	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	3.6% 2.6g	0% 0g	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	% 2.42g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 9.37g	% 17.4g	g per day for Men 19-50 years
Fiber	36.6% 14g	110% 41.7g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	26.5% 238μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.8% 1.54mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.6% 1.05mg	36% 0.47mg	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	15% 59.5μg	26.8% 107μg	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	15% 13.5mg	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	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Green Plantains	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.6% 16mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	80.7% 0.73mg	421% 3.8mg	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	33.2% 2.66mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.75mg	425% 9.76mg	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	25% 175mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	56.3% 1913mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	111% 12mg	11mg per day for Men 19-50 years
Water	3.87% 143g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Green Plantains VS Oil Roasted Almonds per 14 oz

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

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

• 14 ounces of Fried Green Plantains have more Vitamin A, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2 times more Vitamin B1, 7.7 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.8 times more Vitamin B9 than Fried Green Plantains.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C

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

• 14 oz of Oil Roasted Almonds contain 72.8 times more Calcium, 5.2 times more Copper, 5.5 times more Iron, 4.7 times more Magnesium, 13.1 times more Manganese, 10.6 times more Phosphorus, 1.5 times more Potassium and 13.3 times more Zinc than Fried Green Plantains.
• 14 ounces of Fried Green Plantains lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fried Green Plantains have more Omega 3 and 2.8 times more Carbohydrate than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2 times more Energy, 4.7 times more Fat, 5.8 times more Omega 6, 1.3 times more Sugars, 3 times more Fiber and 14.2 times more Protein than Fried Green Plantains.
• Both Fried Green Plantains and Oil Roasted Almonds offer comparable quantities of Saturated Fat per 14 ounces.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3