Comparing Nutrients in 14 ounces Green Plantains VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Green Plantains	Roasted Almonds	Recommended Dietary Allowance
Energy	21% 603kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	64% 83.4g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	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	5.6% 4.05g	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	% 4.33g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 19g	g per day for Men 19-50 years
Fiber	23% 8.73g	114% 43.3g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	149% 83g	56g per day for Men 19-50 years

Vitamins

	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	33% 0.4mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	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	27.8% 111μg	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	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	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	37.2% 2.98mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	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	17.6% 123mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	50.3% 1711mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	NA	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	6.5% 0.71mg	119% 13mg	11mg per day for Men 19-50 years
Water	6.55% 243g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 1.3 times more Vitamin B1, 1.7 times more Vitamin B5 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 12 times more Vitamin B2, 6.6 times more Vitamin B3, 1.9 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Green Plantains.

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

• Raw Green Plantains have 25.4 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 134 times more Calcium, 9.5 times more Copper, 5 times more Iron, 6.8 times more Magnesium, 20.5 times more Manganese, 15.2 times more Phosphorus, 1.7 times more Potassium and 18.4 times more Zinc than Raw Green Plantains.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Plantains have 1.7 times more Carbohydrate and 102 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.9 times more Energy, 750.6 times more Fat, 33.8 times more Saturated Fat, 517.8 times more Omega 6, 2.1 times more Sugars, 5 times more Fiber and 16.8 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Glucose and Sucrose in 14 oz.