Comparing Nutrients in 1 kilogram Bananas VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Bananas	Roasted Almonds	Recommended Dietary Allowance
Energy	30.7% 890kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	128% 41g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 228g	162% 210g	130g per day for Men 19-50 years
Sugars	169% 122g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	% 24g	% 47.5g	g per day for Men 19-50 years
Fiber	68.4% 26g	287% 109g	38g per day for Men 19-50 years
Protein	19.5% 11g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Bananas	Roasted Almonds	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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.8% 3.34mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.67mg	105% 1.36mg	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	138% 550μg	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	0% 0mg	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	1593% 239mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	5% 50mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	1221% 11mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	970% 22.3mg	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	673% 4710mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	301% 33mg	11mg per day for Men 19-50 years
Water	20.2% 749g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bananas vs Roasted Almonds:

• Raw Bananas have 2.7 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.5 times more Vitamin B1, 16.4 times more Vitamin B2, 5.5 times more Vitamin B3, 2.8 times more Vitamin B9 and 239 times more Vitamin E than Raw Bananas.
• Both Raw Bananas and Dry Roasted Almonds have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Bananas as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Bananas vs Roasted Almonds:

• Raw Bananas have 31.1 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 53.6 times more Calcium, 14.1 times more Copper, 14.3 times more Iron, 10.3 times more Magnesium, 8.3 times more Manganese, 21.4 times more Phosphorus, 2 times more Potassium, 2 times more Selenium and 22.1 times more Zinc than Raw Bananas.

Comparison of macro-nutrients per 1 kilogram:

• Raw Bananas have 2.7 times more Omega 3, 2.5 times more Sugars and 485 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.7 times more Energy, 159.2 times more Fat, 36.5 times more Saturated Fat, 281.4 times more Omega 6, 4.2 times more Fiber and 19.2 times more Protein than Raw Bananas.
• Both Raw Bananas and Dry Roasted Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Raw Bananas as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.