Comparing Nutrients in 1 kilogram Bananas VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Almond paste	8%	52%	40%

Macro Nutrients

	Bananas	Almond paste	Recommended Dietary Allowance
Energy	30.7% 890kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 228g	368% 478g	130g per day for Men 19-50 years
Sugars	169% 122g	500% 363g	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	67% 48.5g	NA	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	% 49.8g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	126% 48g	38g per day for Men 19-50 years
Protein	19.5% 11g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Bananas	Almond paste	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.8% 3.34mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.67mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	183% 730μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	97% 87mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Almond paste	Recommended Dietary Allowance
Calcium	5% 50mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	504% 4.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	32.5% 2.6mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	372% 8.56mg	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	31.4% 220mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	135% 15mg	11mg per day for Men 19-50 years
Water	20.2% 749g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Bananas versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Bananas vs Almond paste:

• 1 kilogram of Bananas has 3 times more Vitamin B5, 10.2 times more Vitamin B6 and 87 times more Vitamin C than Almond paste.
• While 1 kg of Almond paste contains 2.6 times more Vitamin B1, 5.7 times more Vitamin B2, 2.1 times more Vitamin B3, 3.7 times more Vitamin B9 and 135.4 times more Vitamin E than Raw Bananas.
• 1 kilogram of Bananas have insufficient amounts of Vitamin E
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C
• Both Raw Bananas as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Bananas vs Almond paste:

• 1 kilogram of Bananas has 5.3 times more Water than Almond paste.
• While 1 kg of Almond paste contains 34.4 times more Calcium, 5.8 times more Copper, 6.2 times more Iron, 4.8 times more Magnesium, 3.2 times more Manganese, 11.7 times more Phosphorus, 4.2 times more Selenium and 9.9 times more Zinc than Raw Bananas.
• Both Bananas and Almond paste contain similar levels of Potassium per one kilogram.
• 1 kilogram of Bananas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Almond paste contains 5.1 times more Energy, 84.1 times more Fat, 23.5 times more Saturated Fat, 7.4 times more Omega 3, 121.2 times more Omega 6, 2.1 times more Carbohydrate, 3 times more Sugars, 1.8 times more Fiber and 8.3 times more Protein than Raw Bananas.
• 1 kilogram of Bananas provide inadequate amounts of Omega 3, Omega 6 and Protein