Comparing Nutrients in 300 calories Fried Green Plantains VS Almond paste

Weight per 300 calories

• Fried Green Plantains: 97g
• Almond paste: 65.5g

Almond paste has 1.5 times more energy per unit of mass than Fried Green Plantains, which is very high in comparison to other foods. Fried Green Plantains having high energy density.

Discover which food has more nutrients per 300 calories - Fried Green Plantains or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Almond paste	8%	52%	40%

Macro Nutrients

	Fried Green Plantains	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	24% 31.3g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	32.8% 23.7g	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	0.88% 0.64g	NA	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 2.3g	NA	g per day for Men 19-50 years
Fiber	8.94% 3.4g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	2.6% 1.46g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Almond paste	Recommended Dietary Allowance
Vitamin A	6.47% 58.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.046mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.53% 0.38mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	1.8% 0.024mg	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	3.64% 14.6μg	12% 48μg	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	3.67% 3.3mg	0.073% 0.066mg	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	59% 8.87mg	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

	Fried Green Plantains	Almond paste	Recommended Dietary Allowance
Calcium	0.39% 3.9mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	33% 0.3mg	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	8.13% 0.65mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	13.4% 56.3mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	7.94% 0.18mg	24.4% 0.56mg	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	6.1% 42.7mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	NA	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	0.13% 1.94mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	2.03% 0.22mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.25% 9.22g	3700g per day for Men 19-50 years

Fried Green Plantains VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fried Green Plantains or Almond paste?

Lets compare vitamin content per 300 calories of Fried Green Plantains vs Almond paste:

• 300 calories of Fried Green Plantains have more Vitamin A, 5.1 times more Vitamin B5 and 10.9 times more Vitamin B6 than Almond paste.
• While 300 kcal of Almond paste contain 2.7 times more Vitamin B2 and 3.3 times more Vitamin B9 than Fried Green Plantains.
• 300 calories of Fried Green Plantains have insufficient amounts of Vitamin B9
• 300 calories of Almond paste have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B6
• Both Fried Green Plantains as well as Almond paste have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Fried Green Plantains vs Almond paste:

• 300 calories of Fried Green Plantains have 2.3 times more Potassium than Almond paste.
• While 300 kcal of Almond paste contain 29 times more Calcium, 1.7 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 3.1 times more Manganese, 4 times more Phosphorus and 4.3 times more Zinc than Fried Green Plantains.
• 300 calories of Fried Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fried Green Plantains have 2.1 times more Saturated Fat, 1.6 times more Omega 3 and 1.5 times more Carbohydrate than Almond paste.
• While 300 kcal of Almond paste contain 1.6 times more Fat, 1.6 times more Omega 6, 6.7 times more Sugars and 4 times more Protein than Fried Green Plantains.
• Both Fried Green Plantains and Almond paste offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Fried Green Plantains provide inadequate amounts of Protein