Comparing Nutrients in 1 pound Almonds VS Boiled Green Plantains

Macros Ratio

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

Macro Nutrients

	Almonds	Boiled Green Plantains	Recommended Dietary Allowance
Energy	91% 2626kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	102% 132g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	14% 10.2g	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	0.69% 0.5g	2.2% 1.6g	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	% 0.77g	% 1.72g	g per day for Men 19-50 years
Sucrose	% 18g	% 6.9g	g per day for Men 19-50 years
Fiber	149% 56.7g	31% 11.8g	38g per day for Men 19-50 years
Protein	171% 96g	8.83% 4.94g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	54.4% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	46% 41.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	775% 116mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14.4% 17.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	122% 1220mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	40.3% 0.36mg	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	210% 17mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	21.5% 0.49mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	38.6% 1311mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.54% 20g	8.47% 313g	3700g per day for Men 19-50 years

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

• Almonds have 4.1 times more Vitamin B1, 17.5 times more Vitamin B2, 9.3 times more Vitamin B3 and 1.2 times more Vitamin B5 than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Boiled Green Plantains have similar amounts of Vitamin B9 per 1 lb.

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

• Almonds have 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.
• While Boiled Green Plantains contain 15.7 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 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.
• While Boiled Green Plantains contain 8.7 times more Omega 3 and 1.4 times more Carbohydrate than Almonds.
• Both Almonds as well as Boiled Green Plantains have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.