Comparing Nutrients in 500 calories Boiled Green Plantains VS Almonds

Weight per 500 calories

• Boiled Green Plantains: 413g
• Almonds: 86.4g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	13% 9.3g	5.2% 3.76g	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	2% 1.45g	0.13% 0.095g	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	% 1.57g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 6.3g	% 3.4g	g per day for Men 19-50 years
Fiber	28.3% 10.7g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	32.6% 18.3g	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	17.2% 0.21mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	49.6% 198μg	9.5% 38μg	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	41.8% 37.6mg	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	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Almonds	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	99% 0.89mg	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	15.5% 1.24mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	27.5% 116mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 99mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.55% 8.26mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	5.26% 0.58mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	7.7% 285g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Boiled Green Plantains as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.