Comparing Nutrients in 1 kilogram Blanched Almonds VS Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Green Plantains	3%	0%	97%

Macro Nutrients

	Blanched Almonds	Green Plantains	Recommended Dietary Allowance
Energy	203% 5900kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	282% 367g	130g per day for Men 19-50 years
Sugars	64% 46.3g	31.6% 23g	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	0% 0g	14% 10g	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	% 0.3g	% 11g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 1.8g	g per day for Men 19-50 years
Fiber	261% 99g	58% 22g	38g per day for Men 19-50 years
Protein	382% 214g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	54% 0.7mg	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	123% 490μg	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	224% 202mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Green Plantains	Recommended Dietary Allowance
Calcium	236% 2360mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	129% 1.16mg	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	410% 32.8mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	47.4% 1.1mg	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	687% 4810mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	1.2% 45g	16.5% 611g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Green Plantains per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Green Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Green Plantains:

• 1 kilogram of Blanched Almonds has 1.9 times more Vitamin B1, 7.1 times more Vitamin B2, 6.4 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Green Plantains.
• While 1 kg of Raw Green Plantains contains 1.7 times more Vitamin B5 and more Vitamin C than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Blanched Almonds vs Green Plantains:

• 1 kilogram of Blanched Almonds has 118 times more Calcium, 8.9 times more Copper, 4.4 times more Iron, 6.5 times more Magnesium, 16.8 times more Manganese, 15.5 times more Phosphorus, 1.5 times more Potassium and 16.5 times more Zinc than Green Plantains.
• 1 kilogram of Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 3.9 times more Energy, 750.3 times more Fat, 32.7 times more Saturated Fat, 494.6 times more Omega 6, 2 times more Sugars, 4.5 times more Fiber and 17.1 times more Protein than Green Plantains.
• While 1 kg of Raw Green Plantains contains 2 times more Carbohydrate than Blanched Almonds.
• 1 kilogram of Green Plantains provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Raw Green Plantains provide inadequate amounts of Omega 3 in one kilogram.