Comparing Nutrients in 1 kilogram Boiled Green Plantains VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Green Plantains	Almonds	Recommended Dietary Allowance
Energy	41.7% 1210kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	119% 38g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	3.06% 0.52g	725% 123g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 292g	166% 216g	130g per day for Men 19-50 years
Sugars	31% 22.5g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	% 15g	% 39.5g	g per day for Men 19-50 years
Fiber	68.4% 26g	329% 125g	38g per day for Men 19-50 years
Protein	19.5% 11g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Almonds	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	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	120% 480μg	110% 440μg	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	0% 0mg	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	1709% 256mg	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	Almonds	Recommended Dietary Allowance
Calcium	3% 30mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	1146% 10.3mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	85% 2890mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	284% 31mg	11mg per day for Men 19-50 years
Water	18.7% 691g	1.2% 44g	3700g per day for Men 19-50 years

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

• Boiled Green Plantains have 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 4.1 times more Vitamin B1, 17.5 times more Vitamin B2 and 9.3 times more Vitamin B3 than Boiled Green Plantains.
• Both Boiled Green Plantains and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.

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

• Boiled Green Plantains have 15.7 times more Water than Almonds.
• While Almonds contain 89.7 times more Calcium, 12.9 times more Copper, 12.4 times more Iron, 9.6 times more Magnesium, 20 times more Manganese, 20 times more Phosphorus, 2.5 times more Potassium, more Selenium and 22.3 times more Zinc than Boiled Green Plantains.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Green Plantains have 8.7 times more Omega 3 and 1.4 times more Carbohydrate than Almonds.
• While Almonds contain 4.8 times more Energy, 624.1 times more Fat, 52.8 times more Saturated Fat, 237 times more Omega 6, 1.9 times more Sugars, 4.8 times more Fiber and 19.4 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.