Comparing Nutrients in 1 pound Almonds VS Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Yellow Plantains	4%	2%	94%

Macro Nutrients

	Almonds	Yellow Plantains	Recommended Dietary Allowance
Energy	91% 2626kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.64% 1.6g	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	111% 145g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	110% 79.4g	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	54% 39g	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	% 39.4g	g per day for Men 19-50 years
Sucrose	% 18g	% 0.82g	g per day for Men 19-50 years
Fiber	149% 56.7g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	171% 96g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Almonds	Yellow Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	84.4% 1.1mg	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	25% 100μg	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	93% 83.5mg	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	109% 131μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Yellow Plantains	Recommended Dietary Allowance
Calcium	122% 1220mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	37.3% 0.34mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	28.4% 0.65mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	65% 2209mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	0.54% 20g	8% 296g	3700g per day for Men 19-50 years

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

• Almonds have 3.3 times more Vitamin B1, 15 times more Vitamin B2, 5.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2 times more Vitamin B9 and more Vitamin E than Raw Yellow Plantains.
• While Raw Yellow Plantains contain more Vitamin A, 1.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Yellow Plantains have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Yellow Plantains:

• Almonds have 89.7 times more Calcium, 13.9 times more Copper, 6.7 times more Iron, 7.5 times more Magnesium, 15.1 times more Manganese, 15 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Selenium and 16.4 times more Zinc than Raw Yellow Plantains.
• While Raw Yellow Plantains contain 14.8 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 4.7 times more Energy, 142.7 times more Fat, more Saturated Fat, more Omega 6, 7.4 times more Fiber and 16.3 times more Protein than Raw Yellow Plantains.
• While Raw Yellow Plantains contain 1.5 times more Carbohydrate, 4 times more Sugars and 78.5 times more Fructose than Almonds.
• Both Almonds as well as Raw Yellow Plantains have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.