Comparing Nutrients in 500 calories Green Plantains VS Blanched Almonds

Weight per 500 calories

• Green Plantains: 329g
• Blanched Almonds: 84.7g

Blanched Almonds have 3.9 times more energy per unit of mass than Raw Green Plantains, which is very high in comparison to other foods. Green Plantains having above average energy density.

Which food has more nutrients per 500 calories - Green Plantains or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Green Plantains	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	1.23% 0.02g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	12% 16g	130g per day for Men 19-50 years
Sugars	10.4% 7.53g	5.4% 3.92g	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	4.63% 3.36g	0% 0g	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	% 3.6g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 0.59g	% 3.78g	g per day for Men 19-50 years
Fiber	19% 7.24g	22% 8.4g	38g per day for Men 19-50 years
Protein	7.34% 4.1g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.74mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	7.5% 0.097mg	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	23% 92μg	10.4% 41.5μg	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	74% 66.4mg	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	134% 20mg	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

	Green Plantains	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.66% 6.58mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	42.4% 0.38mg	97% 0.87mg	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	31% 2.47mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	67.6% 1.56mg	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	14.6% 102mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	41.7% 1418mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	NA	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.58mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.59mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	5.43% 201g	0.1% 3.82g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 2 times more Vitamin B1, 6.6 times more Vitamin B5, 2.4 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Vitamin B2 and 1.6 times more Vitamin B3 than Raw Green Plantains.

Comparing minerals per 500 calories for Green Plantains vs Blanched Almonds:

• Raw Green Plantains have 2.5 times more Potassium and 52.6 times more Water than Blanched Almonds.
• While Blanched Almonds contain 30.4 times more Calcium, 2.3 times more Copper, 1.7 times more Magnesium, 4.3 times more Manganese, 4 times more Phosphorus and 4.3 times more Zinc than Raw Green Plantains.
• Both Raw Green Plantains and Blanched Almonds have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Green Plantains have 7.6 times more Carbohydrate and 1.9 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 193.3 times more Fat, 8.4 times more Saturated Fat, 127.4 times more Omega 6 and 4.4 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains and Blanched Almonds have similar amounts of Energy and Fiber per 500 kcal.
• Both Raw Green Plantains as well as Blanched Almonds have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 500 kcal.