Comparing Nutrients in 1 kilogram Yellow Plantains VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Yellow Plantains	Roasted Almonds	Recommended Dietary Allowance
Energy	42% 1220kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	128% 41g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 319g	162% 210g	130g per day for Men 19-50 years
Sugars	242% 175g	67% 48.6g	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	119% 86.4g	0.14% 0.1g	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	% 87g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 47.5g	g per day for Men 19-50 years
Fiber	44.7% 17g	287% 109g	38g per day for Men 19-50 years
Protein	23.2% 13g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	62.2% 560μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.7% 0.62mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	105% 1.36mg	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	55% 220μg	138% 550μg	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	204% 184mg	0% 0mg	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	0% 0mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	240% 288μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Roasted Almonds	Recommended Dietary Allowance
Calcium	3% 30mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	1221% 11mg	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	68.8% 5.5mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	970% 22.3mg	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	45.7% 320mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	143% 4870mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	301% 33mg	11mg per day for Men 19-50 years
Water	17.6% 652g	0.65% 24g	3700g per day for Men 19-50 years

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

• Raw Yellow Plantains have more Vitamin A, 1.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 15.8 times more Vitamin B2, 5.4 times more Vitamin B3, 2.5 times more Vitamin B9 and more Vitamin E than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Dry Roasted Almonds have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
• Both Raw Yellow Plantains as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Yellow Plantains vs Roasted Almonds:

• Raw Yellow Plantains have 27.1 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 89.3 times more Calcium, 14.9 times more Copper, 6.8 times more Iron, 7.8 times more Magnesium, 15.5 times more Manganese, 14.7 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium and 17.4 times more Zinc than Raw Yellow Plantains.

Comparison of macro-nutrients per 1 kilogram:

• Raw Yellow Plantains have 1.5 times more Carbohydrate, 3.6 times more Sugars and 864 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.9 times more Energy, 150.1 times more Fat, more Saturated Fat, more Omega 6, 6.4 times more Fiber and 16.1 times more Protein than Raw Yellow Plantains.
• Both Raw Yellow Plantains as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.