Comparing Nutrients in 500 calories Blanched Almonds VS Bananas

Weight per 500 calories

• Blanched Almonds: 84.7g
• Bananas: 562g

Blanched Almonds have 6.6 times more energy per 100g than Bananas. It has very high energy density when compared to other foods. Raw Bananas having average energy density.

Discover which food has more nutrients per 500 calories - Blanched Almonds or Bananas?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Bananas	4%	3%	93%

Macro Nutrients

	Blanched Almonds	Bananas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	1.52% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	99% 128g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	95% 68.7g	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% 0g	37.6% 27.2g	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	% 0.025g	% 28g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 13.4g	g per day for Men 19-50 years
Fiber	22% 8.4g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	32.4% 18g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Bananas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.87% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	23.3% 3.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	159% 2.06mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.5μg	28% 112μg	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	54.3% 49mg	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	134% 20mg	3.75% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.34% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Bananas	Recommended Dietary Allowance
Calcium	20% 200mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	48.7% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.4μg	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	34.7% 2.78mg	18.3% 1.46mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	66% 1.5mg	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	58.2% 408mg	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	59% 2011mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	10.2% 5.6μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.37% 5.6mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	7.66% 0.84mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	11.4% 421g	3700g per day for Men 19-50 years

Blanched Almonds VS Bananas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blanched Almonds or Bananas?

Lets compare vitamin content per 500 calories of Blanched Almonds vs Bananas:

• 500 calories of Blanched Almonds have 1.5 times more Vitamin B2 and 35.8 times more Vitamin E than Bananas.
• While 500 kcal of Raw Bananas contain 1.3 times more Vitamin B3, 7.1 times more Vitamin B5, 21.2 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Bananas provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• 500 calories of Bananas have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Raw Bananas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Blanched Almonds vs Bananas:

• 500 calories of Blanched Almonds have 7.1 times more Calcium, 2 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 3.3 times more Phosphorus and 3 times more Zinc than Bananas.
• While 500 kcal of Raw Bananas contain 3.6 times more Potassium, 2.1 times more Selenium and 110.1 times more Water than Blanched Almonds.
• Both Blanched Almonds and Bananas contain similar levels of Manganese per 500 calories.
• 500 calories of Blanched Almonds lack sufficient amounts of Selenium
• 500 calories of Bananas lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 24 times more Fat, 5.3 times more Saturated Fat, 40.5 times more Omega 6 and 3 times more Protein than Bananas.
• While 500 kcal of Raw Bananas contain 8.1 times more Carbohydrate, 17.5 times more Sugars, more Fructose and 1.7 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Bananas offer comparable quantities of Energy per 500 calories.
• 500 calories of Bananas provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Raw Bananas provide inadequate amounts of Omega 3 in 500 calories.