Comparing Nutrients in 1 kilogram Green Plantains VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Green Plantains	Blanched Almonds	Recommended Dietary Allowance
Energy	52.4% 1520kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	727% 124g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 367g	144% 187g	130g per day for Men 19-50 years
Sugars	31.6% 23g	64% 46.3g	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	14% 10g	0% 0g	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	% 11g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 44.6g	g per day for Men 19-50 years
Fiber	58% 22g	261% 99g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	88.5% 1.15mg	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	70% 280μg	123% 490μg	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	224% 202mg	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	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Blanched Almonds	Recommended Dietary Allowance
Calcium	2% 20mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	1141% 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	94% 7.5mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	798% 18.4mg	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	44.3% 310mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	16.5% 611g	1.2% 45g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 1.7 times more Vitamin B5 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Vitamin B1, 7.1 times more Vitamin B2, 6.4 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Green Plantains.

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

• Raw Green Plantains have 13.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 118 times more Calcium, 8.9 times more Copper, 4.4 times more Iron, 6.5 times more Magnesium, 16.8 times more Manganese, 15.5 times more Phosphorus, 1.5 times more Potassium, 9.5 times more Sodium and 16.5 times more Zinc than Raw Green Plantains.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Plantains have 2 times more Carbohydrate and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 3.9 times more Energy, 750.3 times more Fat, 32.7 times more Saturated Fat, 494.6 times more Omega 6, 2 times more Sugars, 4.5 times more Fiber and 17.1 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains as well as Blanched Almonds have insufficient amounts of Omega 3, Glucose and Sucrose in 1 kg.