Comparing Nutrients in 1 kilogram Blanched Almonds VS Plantains, yellow, fried, Latino restaurant

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Plantains, yellow, fried, Latino restaurant	2%	29%	69%

Macro Nutrients

	Blanched Almonds	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Energy	203% 5900kcal	81.4% 2360kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	77.4% 75g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	137% 2.2g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	119% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	314% 408g	130g per day for Men 19-50 years
Sugars	64% 46.3g	300% 218g	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	67% 48.6g	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	% 49.7g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 119g	g per day for Men 19-50 years
Fiber	261% 99g	84.2% 32g	38g per day for Men 19-50 years
Protein	382% 214g	25.4% 14g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	223% 2.9mg	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	NA	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	NA	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	73.3% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Calcium	236% 2360mg	6% 60mg	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	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	122% 2.8mg	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	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	149% 5070mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	1.2% 45g	13.3% 490g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Plantains, yellow, fried, Latino restaurant per 1 kg

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

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Plantains, yellow, fried, Latino restaurant:

• 1 kilogram of Blanched Almonds has 2.7 times more Vitamin B1, 35.6 times more Vitamin B2, 4.2 times more Vitamin B3 and 21.6 times more Vitamin E than Plantains, yellow, fried, Latino restaurant.
• While 1 kg of Plantains, yellow, fried, Latino restaurant contains more Vitamin A, 1.9 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin K
• 1 kilogram of Plantains, yellow, fried, Latino restaurant have insufficient amounts of Vitamin B2

Comparing minerals per 1 kilogram for Blanched Almonds vs Plantains, yellow, fried, Latino restaurant:

• 1 kilogram of Blanched Almonds has 39.3 times more Calcium, 8.9 times more Copper, 5.3 times more Iron, 6 times more Magnesium, 6.6 times more Manganese, 11.2 times more Phosphorus, 1.3 times more Potassium, 8 times more Selenium and 12.4 times more Zinc than Plantains, yellow, fried, Latino restaurant.
• 1 kilogram of Plantains, yellow, fried, Latino restaurant lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 2.5 times more Energy, 7 times more Fat, 2.2 times more Saturated Fat, 6.1 times more Omega 6, 3.1 times more Fiber and 15.1 times more Protein than Plantains, yellow, fried, Latino restaurant.
• While 1 kg of Plantains, yellow, fried, Latino restaurant contains 54.8 times more Omega 3, 2.2 times more Carbohydrate, 4.7 times more Sugars and more Fructose than Blanched Almonds.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3