Comparing Nutrients in 300 calories Boiled Green Plantains VS Almonds

Weight per 300 calories

• Boiled Green Plantains: 248g
• Almonds: 51.8g

Almonds have 4.8 times more energy per unit of mass than Boiled Green Plantains, which is very high in comparison to other foods. Boiled Green Plantains having average energy density.

Which food has more nutrients per 300 calories - Boiled Green Plantains or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	4.03% 0.064g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.3g	8.6% 11g	130g per day for Men 19-50 years
Sugars	7.7% 5.58g	3.1% 2.25g	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	1.2% 0.87g	0.079% 0.057g	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	% 0.94g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 3.77g	% 2.05g	g per day for Men 19-50 years
Fiber	17% 6.45g	17% 6.48g	38g per day for Men 19-50 years
Protein	4.83% 2.7g	19.6% 11g	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	10.3% 0.12mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.04% 0.97mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	5.7% 22.8μg	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	25% 22.6mg	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	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.85% 9.42μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Almonds	Recommended Dietary Allowance
Calcium	0.74% 7.44mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	59.4% 0.53mg	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	9.3% 0.74mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.4mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.5% 59.5mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.96mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	3.16% 0.35mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Green Plantains vs Almonds:

• Boiled Green Plantains have 3.9 times more Vitamin B5, 7.7 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.7 times more Vitamin B2 and 1.9 times more Vitamin B3 than Boiled Green Plantains.
• Both Boiled Green Plantains and Almonds have similar amounts of Vitamin B1 per 300 kcal.

Comparing minerals per 300 calories for Boiled Green Plantains vs Almonds:

• Boiled Green Plantains have 1.9 times more Potassium and 75 times more Water than Almonds.
• While Almonds contain 18.7 times more Calcium, 2.7 times more Copper, 2.6 times more Iron, 2 times more Magnesium, 4.2 times more Manganese, 4.2 times more Phosphorus, more Selenium and 4.7 times more Zinc than Boiled Green Plantains.

Comparison of macro-nutrients per 300 calories:

• Boiled Green Plantains have 41.5 times more Omega 3, 6.5 times more Carbohydrate and 2.5 times more Sugars than Almonds.
• While Almonds contain 130.4 times more Fat, 11 times more Saturated Fat, 49.5 times more Omega 6 and 4.1 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Almonds have similar amounts of Energy and Fiber per 300 kcal.
• Both Boiled Green Plantains as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.