Comparing Nutrients in 300 calories Almonds VS Baked Yellow Plantains

Weight per 300 calories

• Almonds: 51.8g
• Baked Yellow Plantains: 194g

Almonds have 3.7 times more energy per 100g than Baked Yellow Plantains. It has very high energy density when compared to other foods. Baked Yellow Plantains having above average energy density.

Which food has more nutrients per 300 calories - Almonds or Baked Yellow Plantains?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Almonds	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	61.6% 80g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	57% 41.3g	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	0.079% 0.057g	10% 7.4g	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	% 0.088g	% 7.34g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 26.5g	g per day for Men 19-50 years
Fiber	17% 6.48g	11.2% 4.26g	38g per day for Men 19-50 years
Protein	19.6% 11g	5.25% 2.94g	56g per day for Men 19-50 years

Vitamins

	Almonds	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.68% 87μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	20.5% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	25.6% 103μg	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	35.3% 31.7mg	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	88.5% 13.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	14% 139mg	0.58% 5.8mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	9.46% 0.085mg	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	24% 1.92mg	6.77% 0.54mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	14% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	10.2% 71.6mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	27% 923mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	0.26% 3.87mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	2.92% 108g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Baked Yellow Plantains:

• Almonds have 2.3 times more Vitamin B2, 1.4 times more Vitamin B3 and more Vitamin E than Baked Yellow Plantains.
• While Baked Yellow Plantains contain more Vitamin A, 1.6 times more Vitamin B1, 4.2 times more Vitamin B5, 5.7 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Baked Yellow Plantains:

• Almonds have 24 times more Calcium, 6.3 times more Copper, 3.5 times more Iron, 1.8 times more Magnesium, 3.5 times more Manganese, 3.5 times more Phosphorus, more Selenium and 4 times more Zinc than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 2.4 times more Potassium than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 83.5 times more Fat, more Saturated Fat, more Omega 6, 1.5 times more Fiber and 3.7 times more Protein than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 7.2 times more Carbohydrate, 18.3 times more Sugars and 129.7 times more Fructose than Almonds.
• Both Almonds and Baked Yellow Plantains have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Baked Yellow Plantains have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.