Comparing Nutrients in 14 ounces Green Plantains VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Almonds	14%	72%	14%

Macro Nutrients

	Green Plantains	Almonds	Recommended Dietary Allowance
Energy	21% 603kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	47% 15g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	288% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	24% 17.3g	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	5.6% 4.05g	0.6% 0.44g	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	% 4.33g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 15.7g	g per day for Men 19-50 years
Fiber	23% 8.73g	131% 49.6g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.8% 111μg	43.7% 175μg	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	89% 80mg	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	678% 102mg	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

	Green Plantains	Almonds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	455% 4.1mg	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	37.2% 2.98mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.6% 123mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	50.3% 1711mg	85.6% 2909mg	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	6.5% 0.71mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	6.55% 243g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have more Vitamin C than Almonds.
• While Almonds contain 2.1 times more Vitamin B1, 11.4 times more Vitamin B2, 6.6 times more Vitamin B3, 2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Green Plantains.
• Both Raw Green Plantains and Almonds have similar amounts of Vitamin B5 per 14 oz.

Comparing minerals per 14 ounces for Green Plantains vs Almonds:

• Raw Green Plantains have 13.9 times more Water than Almonds.
• While Almonds contain 134.5 times more Calcium, 8.9 times more Copper, 4.9 times more Iron, 6.6 times more Magnesium, 20 times more Manganese, 15.5 times more Phosphorus, 1.7 times more Potassium and 17.3 times more Zinc than Raw Green Plantains.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Plantains have 1.7 times more Carbohydrate and 9.3 times more Fructose than Almonds.
• While Almonds contain 3.8 times more Energy, 713.3 times more Fat, 31.4 times more Saturated Fat, 493 times more Omega 6, 1.9 times more Sugars, 5.7 times more Fiber and 16.9 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains as well as Almonds have insufficient amounts of Omega 3, Glucose and Sucrose in 14 oz.