Comparing Nutrients in 500 calories Yellow Plantains VS Roasted Almonds

Weight per 500 calories

• Yellow Plantains: 410g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 4.9 times more energy per unit of mass than Raw Yellow Plantains, which is very high in comparison to other foods. Yellow Plantains having average energy density.

Which food has more nutrients per 500 calories - Yellow Plantains or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Yellow Plantains	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.48% 1.43g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	99% 71.8g	5.6% 4.06g	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	49% 35.4g	0.012% 0.008g	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	% 35.6g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 0.74g	% 3.97g	g per day for Men 19-50 years
Fiber	18.3% 6.97g	24% 9.1g	38g per day for Men 19-50 years
Protein	9.5% 5.33g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	25.5% 230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.75mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	8.75% 0.11mg	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	22.5% 90μg	11.5% 46μg	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	83.8% 75.4mg	0% 0mg	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	0% 0mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.23% 12.3mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	33.7% 0.3mg	102% 0.92mg	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	28% 2.25mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	35% 148mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	81% 1.87mg	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	18.7% 131mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	58.7% 1996mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.4mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	7.08% 0.78mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	7.22% 267g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Yellow Plantains vs Roasted Almonds:

• Raw Yellow Plantains have more Vitamin A, 3.9 times more Vitamin B1, 4.6 times more Vitamin B5, 8.7 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.2 times more Vitamin B2 and more Vitamin E than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Dry Roasted Almonds have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Yellow Plantains as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Yellow Plantains vs Roasted Almonds:

• Raw Yellow Plantains have 3.3 times more Potassium, 3.7 times more Selenium and 132.6 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 18.2 times more Calcium, 3 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium, 3.2 times more Manganese, 3 times more Phosphorus and 3.6 times more Zinc than Raw Yellow Plantains.

Comparison of macro-nutrients per 500 calories:

• Raw Yellow Plantains have 7.4 times more Carbohydrate, 17.7 times more Sugars and 4235 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 30.6 times more Fat, more Saturated Fat, more Omega 6, 1.3 times more Fiber and 3.3 times more Protein than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Raw Yellow Plantains as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.