Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Banana Powder

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Banana Powder	4%	4%	92%

Macro Nutrients

	Oil Roasted Almonds	Banana Powder	Recommended Dietary Allowance
Energy	209% 6070kcal	119% 3460kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	22% 7g	32g per day for Men 19-50 years
Omega 3	0% 0g	78.8% 1.26g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	679% 883g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	652% 473g	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	NA	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	261% 99g	38g per day for Men 19-50 years
Protein	379% 212g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Banana Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	338% 4.4mg	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	67.5% 270μg	35% 140μg	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	77.8% 70mg	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	1731% 260mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Banana Powder	Recommended Dietary Allowance
Calcium	291% 2910mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	434% 3.9mg	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	460% 36.8mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	257% 1080mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	250% 5.74mg	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	666% 4660mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	439% 14910mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Banana Powder per 1 kg

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

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

• 1 kilogram of Oil Roasted Almonds has 3.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B9 and 66.6 times more Vitamin E than Banana Powder.
• While 1 kg of Dehydrated Bananas or Banana Powder contains 2 times more Vitamin B1, 3.7 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Banana Powder:

• 1 kilogram of Oil Roasted Almonds has 13.2 times more Calcium, 2.4 times more Copper, 3.2 times more Iron, 2.5 times more Magnesium, 4.3 times more Manganese, 6.3 times more Phosphorus and 5 times more Zinc than Banana Powder.
• While 1 kg of Dehydrated Bananas or Banana Powder contains 2.1 times more Potassium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Banana Powder contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.8 times more Energy, 30.5 times more Fat, 6 times more Saturated Fat, 64.1 times more Omega 6 and 5.5 times more Protein than Banana Powder.
• While 1 kg of Dehydrated Bananas or Banana Powder contains more Omega 3, 5 times more Carbohydrate and 10.4 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Banana Powder offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Banana Powder provide inadequate amounts of Omega 6