Comparing Nutrients in 1 pound Blanched Almonds VS Bananas

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Bananas	4%	3%	93%

Macro Nutrients

	Blanched Almonds	Bananas	Recommended Dietary Allowance
Energy	92% 2676kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	79.7% 104g	130g per day for Men 19-50 years
Sugars	29% 21g	76.5% 55.5g	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% 0g	30.3% 22g	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	% 0.14g	% 22.6g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 11g	g per day for Men 19-50 years
Fiber	118% 45g	31% 11.8g	38g per day for Men 19-50 years
Protein	173% 97g	8.83% 4.94g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Bananas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	22.7% 91μg	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	44% 39.5mg	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	718% 108mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Bananas	Recommended Dietary Allowance
Calcium	107% 1070mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	39.3% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	186% 15mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	53.2% 1.22mg	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	312% 2182mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	47.8% 1624mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Bananas per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of Bananas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Blanched Almonds vs Bananas:

• 1 pound of Blanched Almonds has 6.2 times more Vitamin B1, 9.7 times more Vitamin B2, 5.3 times more Vitamin B3, 2.5 times more Vitamin B9 and 237.5 times more Vitamin E than Bananas.
• While 1 lb of Raw Bananas contains 3.2 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Bananas provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin C
• 1 pound of Bananas have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Raw Bananas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Bananas:

• 1 pound of Blanched Almonds has 47.2 times more Calcium, 13.2 times more Copper, 12.6 times more Iron, 9.9 times more Magnesium, 6.8 times more Manganese, 21.9 times more Phosphorus, 1.8 times more Potassium, 3.2 times more Selenium and 19.8 times more Zinc than Bananas.
• While 1 lb of Raw Bananas contains 16.6 times more Water than Blanched Almonds.
• 1 pound of Bananas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 6.6 times more Energy, 159.2 times more Fat, 35.3 times more Saturated Fat, 268.8 times more Omega 6, 3.8 times more Fiber and 19.6 times more Protein than Bananas.
• While 1 lb of Raw Bananas contains 2.6 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Bananas offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Bananas provide inadequate amounts of Omega 6 and Protein
• Both Blanched Almonds as well as Raw Bananas provide inadequate amounts of Omega 3 in one pound.