Comparing Nutrients in 1 pound Boiled Green Plantains VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Almond paste	8%	52%	40%

Macro Nutrients

	Boiled Green Plantains	Almond paste	Recommended Dietary Allowance
Energy	19% 549kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	167% 217g	130g per day for Men 19-50 years
Sugars	14% 10.2g	227% 164g	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	2.2% 1.6g	NA	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	% 1.72g	NA	g per day for Men 19-50 years
Sucrose	% 6.9g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Almond paste	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	12.6% 0.16mg	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	54.4% 218μg	82.8% 331μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46% 41.3mg	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Almond paste	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	229% 2.06mg	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	17% 1.36mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	169% 3.9mg	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	15.6% 109mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	38.6% 1311mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	8.47% 313g	1.73% 64g	3700g per day for Men 19-50 years

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

• Boiled Green Plantains have 3.4 times more Vitamin B5, 6.1 times more Vitamin B6, 91 times more Vitamin C and more Vitamin K than Almond paste.
• While Almond paste contains 1.6 times more Vitamin B1, 6.4 times more Vitamin B2, 3.6 times more Vitamin B3 and 1.5 times more Vitamin B9 than Boiled Green Plantains.

Comparing minerals per 1 pound for Boiled Green Plantains vs Almond paste:

• Boiled Green Plantains have 4.9 times more Water than Almond paste.
• While Almond paste contains 57.3 times more Calcium, 5.7 times more Copper, 5.3 times more Iron, 4.6 times more Magnesium, 7.9 times more Manganese, 10.8 times more Phosphorus, more Selenium and 10.6 times more Zinc than Boiled Green Plantains.
• Both Boiled Green Plantains and Almond paste have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almond paste contains 3.8 times more Energy, 346.8 times more Fat, 36.5 times more Saturated Fat, 7.7 times more Omega 3, 107.2 times more Omega 6, 1.6 times more Carbohydrate, 16.1 times more Sugars, 1.8 times more Fiber and 8.3 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains as well as Almond paste have insufficient amounts of Glucose and Sucrose in 1 lb.