Comparing Nutrients in 300 calories Roasted Almonds VS Plantains, yellow, fried, Latino restaurant

Weight per 300 calories

• Roasted Almonds: 50.2g
• Plantains, yellow, fried, Latino restaurant: 127g

Roasted Almonds have 2.5 times more energy per 100g than Plantains, yellow, fried, Latino restaurant. It has very high energy density when compared to other foods. Plantains, yellow, fried, Latino restaurant having above average energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Plantains, yellow, fried, Latino restaurant?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Plantains, yellow, fried, Latino restaurant	2%	29%	69%

Macro Nutrients

	Roasted Almonds	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	9.84% 9.55g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	15% 2.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	40% 52g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	38% 27.7g	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	0.007% 0.005g	8.52% 6.18g	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	% 0.005g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 15g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	10.7% 4.07g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.32% 84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	7.4% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	1.96% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	6.65% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	15.3% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	28.4% 0.37mg	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	6.9% 27.6μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80% 12mg	9.32% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	33.7% 40.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Calcium	13.4% 134mg	0.76% 7.63mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	16.4% 0.15mg	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	23.4% 1.87mg	9.85% 0.79mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	13.6% 57.2mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	15.5% 0.36mg	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	33.8% 236mg	7.8% 54.7mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	0.92% 0.51μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	0.51% 7.63mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	2.77% 0.31mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	1.7% 62.3g	3700g per day for Men 19-50 years

Roasted Almonds VS Plantains, Yellow, Fried, Latino Restaurant Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Plantains, yellow, fried, Latino restaurant?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Plantains, yellow, fried, Latino restaurant:

• 300 calories of Roasted Almonds have 23.6 times more Vitamin B2, 1.7 times more Vitamin B3 and 8.6 times more Vitamin E than Plantains, yellow, fried, Latino restaurant.
• While 300 kcal of Plantains, yellow, fried, Latino restaurant contain more Vitamin A, 2.3 times more Vitamin B1, 4.7 times more Vitamin B5, 5.4 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin K
• 300 calories of Plantains, yellow, fried, Latino restaurant have insufficient amounts of Vitamin B2

Comparing minerals per 300 calories for Roasted Almonds vs Plantains, yellow, fried, Latino restaurant:

• 300 calories of Roasted Almonds have 17.6 times more Calcium, 3.7 times more Copper, 2.4 times more Iron, 2.4 times more Magnesium, 3.1 times more Manganese, 4.3 times more Phosphorus and 5.4 times more Zinc than Plantains, yellow, fried, Latino restaurant.
• While 300 kcal of Plantains, yellow, fried, Latino restaurant contain 1.8 times more Potassium than Dry Roasted Almonds.
• 300 calories of Plantains, yellow, fried, Latino restaurant lack sufficient amounts of Calcium and Zinc
• Both Dry Roasted Almonds as well as Plantains, yellow, fried, Latino restaurant lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 2.8 times more Fat, 2.5 times more Omega 6, 1.3 times more Fiber and 5.8 times more Protein than Plantains, yellow, fried, Latino restaurant.
• While 300 kcal of Plantains, yellow, fried, Latino restaurant contain 55.5 times more Omega 3, 4.9 times more Carbohydrate, 11.3 times more Sugars and 1231.5 times more Fructose than Dry Roasted Almonds.
• Both Roasted Almonds and Plantains, yellow, fried, Latino restaurant offer comparable quantities of Energy and Saturated Fat per 300 calories.
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3
• 300 calories of Plantains, yellow, fried, Latino restaurant provide inadequate amounts of Protein