Comparing Nutrients in 1 pound Green Plantains VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Almonds	14%	72%	14%

Macro Nutrients

	Green Plantains	Almonds	Recommended Dietary Allowance
Energy	23.8% 689kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	329% 56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	75% 98g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	6.4% 4.63g	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	% 4.94g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 18g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	149% 56.7g	38g per day for Men 19-50 years
Protein	10% 5.67g	171% 96g	56g per day for Men 19-50 years

Vitamins

	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	37.8% 0.45mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	31.8% 127μg	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	102% 92mg	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	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Almonds	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	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	42.5% 3.4mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	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	20% 141mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	NA	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	7.42% 0.82mg	129% 14mg	11mg per day for Men 19-50 years
Water	7.5% 277g	0.54% 20g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have more Vitamin C than Almonds.
• While Almonds contain 2.1 times more Vitamin B1, 11.4 times more Vitamin B2, 6.6 times more Vitamin B3, 2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Green Plantains.
• Both Raw Green Plantains and Almonds have similar amounts of Vitamin B5 per 1 lb.

Comparing minerals per 1 pound for Green Plantains vs Almonds:

• Raw Green Plantains have 13.9 times more Water than Almonds.
• While Almonds contain 134.5 times more Calcium, 8.9 times more Copper, 4.9 times more Iron, 6.6 times more Magnesium, 20 times more Manganese, 15.5 times more Phosphorus, 1.7 times more Potassium and 17.3 times more Zinc than Raw Green Plantains.

Comparison of macro-nutrients per 1 pound:

• Raw Green Plantains have 1.7 times more Carbohydrate and 9.3 times more Fructose than Almonds.
• While Almonds contain 3.8 times more Energy, 713.3 times more Fat, 31.4 times more Saturated Fat, 493 times more Omega 6, 1.9 times more Sugars, 5.7 times more Fiber and 16.9 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains as well as Almonds have insufficient amounts of Omega 3, Glucose and Sucrose in 1 lb.