Comparing Nutrients in 1 pound Yellow Plantains VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Yellow Plantains	Blanched Almonds	Recommended Dietary Allowance
Energy	19% 553kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	56% 18g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	65% 84.7g	130g per day for Men 19-50 years
Sugars	110% 79.4g	29% 21g	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	54% 39g	0% 0g	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	% 39.4g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 20.2g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	118% 45g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	40% 0.52mg	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	25% 100μg	55.6% 222μg	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	93% 83.5mg	0% 0mg	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	0% 0mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	109% 131μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	518% 4.66mg	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	31% 2.5mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	28.4% 0.65mg	362% 8.32mg	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	20.7% 145mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	65% 2209mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	8% 296g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Raw Yellow Plantains have more Vitamin A, 2.1 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.1 times more Vitamin B1, 9.4 times more Vitamin B2, 5.2 times more Vitamin B3, 2.2 times more Vitamin B9 and more Vitamin E than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Blanched Almonds have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Yellow Plantains as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Yellow Plantains vs Blanched Almonds:

• Raw Yellow Plantains have 14.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 78.7 times more Calcium, 13.9 times more Copper, 6 times more Iron, 7.4 times more Magnesium, 12.7 times more Manganese, 15 times more Phosphorus, 1.4 times more Potassium, 2.1 times more Selenium, 4.8 times more Sodium and 15.6 times more Zinc than Raw Yellow Plantains.

Comparison of macro-nutrients per 1 pound:

• Raw Yellow Plantains have 1.7 times more Carbohydrate, 3.8 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 4.8 times more Energy, 150.1 times more Fat, more Saturated Fat, more Omega 6, 5.8 times more Fiber and 16.5 times more Protein than Raw Yellow Plantains.
• Both Raw Yellow Plantains as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.