Comparing Nutrients in 1 pound Boiled Green Plantains VS Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Boiled Green Plantains	Almonds	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	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	54.4% 218μg	50% 200μg	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% 0mg	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	775% 116mg	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	Almonds	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	38.6% 1311mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	129% 14mg	11mg per day for Men 19-50 years
Water	8.47% 313g	0.54% 20g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 1 pound:

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