Comparing Nutrients in 1 kilogram Roasted Almonds VS Bananas

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Bananas	Recommended Dietary Allowance
Energy	206% 5980kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	176% 228g	130g per day for Men 19-50 years
Sugars	67% 48.6g	169% 122g	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	0.14% 0.1g	67% 48.5g	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	% 0.1g	% 49.8g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 24g	g per day for Men 19-50 years
Fiber	287% 109g	68.4% 26g	38g per day for Men 19-50 years
Protein	374% 210g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Bananas	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	66.8% 3.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	282% 3.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	138% 550μg	50% 200μg	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	0% 0mg	97% 87mg	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	1593% 239mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Bananas	Recommended Dietary Allowance
Calcium	268% 2680mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	86.7% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	466% 37.3mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	117% 2.7mg	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	673% 4710mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.65% 24g	20.2% 749g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Bananas per 1 kg

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

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

• 1 kilogram of Roasted Almonds has 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 Bananas.
• While 1 kg of Raw Bananas contains 2.7 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Bananas provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C
• 1 kilogram of Bananas have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Raw Bananas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Bananas:

• 1 kilogram of Roasted Almonds has 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 Bananas.
• While 1 kg of Raw Bananas contains 31.1 times more Water than Dry Roasted Almonds.
• 1 kilogram of Bananas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 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 Bananas.
• While 1 kg of Raw Bananas contains 2.5 times more Sugars and 485 times more Fructose than Dry Roasted Almonds.
• Both Roasted Almonds and Bananas offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Bananas provide inadequate amounts of Omega 6 and Protein
• Both Dry Roasted Almonds as well as Raw Bananas provide inadequate amounts of Omega 3 in one kilogram.