Comparing Nutrients in 1 pound Almonds VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Almonds	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	91% 2626kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	144% 188g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	133% 97g	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	24% 17.3g	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	% 17g	g per day for Men 19-50 years
Sucrose	% 18g	% 62g	g per day for Men 19-50 years
Fiber	149% 56.7g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	171% 96g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Almonds	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.7% 204μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	73.3% 0.95mg	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	60% 240μg	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	0% 0mg	82.7% 74.4mg	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	775% 116mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	48.8% 58.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	122% 1220mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	22% 0.2mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	32.5% 0.75mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	63.6% 2164mg	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	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.54% 20g	6.85% 253g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Baked Yellow Plantains:

• Almonds have 2.3 times more Vitamin B1, 8.8 times more Vitamin B2, 5.3 times more Vitamin B3 and more Vitamin E than Baked Yellow Plantains.
• While Baked Yellow Plantains contain more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Baked Yellow Plantains have similar amounts of Vitamin B5 and Vitamin B9 per 1 lb.
• Both Almonds as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Baked Yellow Plantains:

• Almonds have 89.7 times more Calcium, 23.4 times more Copper, 13.3 times more Iron, 6.6 times more Magnesium, 13.2 times more Manganese, 13 times more Phosphorus, 1.5 times more Potassium, more Selenium and 14.9 times more Zinc than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 12.7 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 3.7 times more Energy, 312.1 times more Fat, more Saturated Fat, more Omega 6, 5.7 times more Fiber and 13.9 times more Protein than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 1.9 times more Carbohydrate, 4.9 times more Sugars and 34.7 times more Fructose than Almonds.
• Both Almonds as well as Baked Yellow Plantains have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.