Comparing Nutrients in 1 kilogram Bananas VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Bananas	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	30.7% 890kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	132% 42g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 228g	136% 177g	130g per day for Men 19-50 years
Sugars	169% 122g	62.8% 45.5g	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% 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	% 49.8g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 24g	% 43.8g	g per day for Men 19-50 years
Fiber	68.4% 26g	276% 105g	38g per day for Men 19-50 years
Protein	19.5% 11g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Bananas	Oil 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	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.8% 3.34mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.67mg	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5% 50mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	1061% 9.55mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	1070% 24.6mg	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	666% 4660mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	20.2% 749g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Oil Roasted Almonds per 1 kg

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

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

• 1 kilogram of Bananas has 1.5 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 3 times more Vitamin B1, 10.7 times more Vitamin B2, 5.5 times more Vitamin B3, 1.4 times more Vitamin B9 and 259.7 times more Vitamin E than Raw Bananas.
• 1 kilogram of Bananas have insufficient amounts of Vitamin E
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw Bananas as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Bananas vs Oil Roasted Almonds:

• 1 kilogram of Bananas has 26.8 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 58.2 times more Calcium, 12.2 times more Copper, 14.2 times more Iron, 10.1 times more Magnesium, 9.1 times more Manganese, 21.2 times more Phosphorus, 2 times more Potassium, 4.1 times more Selenium and 20.5 times more Zinc than Raw Bananas.
• 1 kilogram of Bananas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bananas has 1.3 times more Carbohydrate, 2.7 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 6.8 times more Energy, 167.2 times more Fat, 37.6 times more Saturated Fat, 293.9 times more Omega 6, 4 times more Fiber and 19.5 times more Protein than Raw Bananas.
• 1 kilogram of Bananas provide inadequate amounts of Omega 6 and Protein
• Both Raw Bananas as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.