Comparing Nutrients in 1 kilogram Boiled Green Plantains VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Almond paste	8%	52%	40%

Macro Nutrients

	Boiled Green Plantains	Almond paste	Recommended Dietary Allowance
Energy	41.7% 1210kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	3.06% 0.52g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 292g	368% 478g	130g per day for Men 19-50 years
Sugars	31% 22.5g	500% 363g	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	4.83% 3.5g	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	% 3.8g	NA	g per day for Men 19-50 years
Sucrose	% 15g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	126% 48g	38g per day for Men 19-50 years
Protein	19.5% 11g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Almond paste	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	27.7% 0.36mg	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	120% 480μg	183% 730μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 91mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.7% 38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Almond paste	Recommended Dietary Allowance
Calcium	3% 30mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	504% 4.54mg	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	37.5% 3mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	372% 8.56mg	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	34.3% 240mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	85% 2890mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	135% 15mg	11mg per day for Men 19-50 years
Water	18.7% 691g	3.8% 141g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Green Plantains vs Almond paste:

• Boiled Green Plantains have 3.4 times more Vitamin B5, 6.1 times more Vitamin B6, 91 times more Vitamin C and more Vitamin K than Almond paste.
• While Almond paste contains 1.6 times more Vitamin B1, 6.4 times more Vitamin B2, 3.6 times more Vitamin B3 and 1.5 times more Vitamin B9 than Boiled Green Plantains.

Comparing minerals per 1 kilogram for Boiled Green Plantains vs Almond paste:

• Boiled Green Plantains have 4.9 times more Water than Almond paste.
• While Almond paste contains 57.3 times more Calcium, 5.7 times more Copper, 5.3 times more Iron, 4.6 times more Magnesium, 7.9 times more Manganese, 10.8 times more Phosphorus, more Selenium and 10.6 times more Zinc than Boiled Green Plantains.
• Both Boiled Green Plantains and Almond paste have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almond paste contains 3.8 times more Energy, 346.8 times more Fat, 36.5 times more Saturated Fat, 7.7 times more Omega 3, 107.2 times more Omega 6, 1.6 times more Carbohydrate, 16.1 times more Sugars, 1.8 times more Fiber and 8.3 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains as well as Almond paste have insufficient amounts of Glucose and Sucrose in 1 kg.