Comparing Nutrients in 5 ounces Blanched Almonds VS Banana Powder

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Banana Powder	4%	4%	92%

Macro Nutrients

	Blanched Almonds	Banana Powder	Recommended Dietary Allowance
Energy	29% 836kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	96% 125g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	92% 67g	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	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	37% 14g	38g per day for Men 19-50 years
Protein	54% 30.3g	9.85% 5.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Banana Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	48% 0.62mg	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	17.4% 69.5μg	4.96% 20μg	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	11% 9.92mg	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	224% 33.7mg	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Banana Powder	Recommended Dietary Allowance
Calcium	33.5% 335mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	61.6% 0.55mg	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	58% 4.65mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	35.4% 0.81mg	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	97% 682mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	62% 2113mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.11% 4.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Banana Powder:

• Blanched Almonds have 3 times more Vitamin B2, 1.3 times more Vitamin B3, 3.5 times more Vitamin B9 and 60.9 times more Vitamin E than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain more Vitamin A, 3.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Dehydrated Bananas or Banana Powder have similar amounts of Vitamin B1 per 5 oz.
• Both Blanched Almonds as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Banana Powder:

• Blanched Almonds have 10.7 times more Calcium, 2.6 times more Copper, 2.9 times more Iron, 2.5 times more Magnesium, 3.2 times more Manganese, 6.5 times more Phosphorus, 6.3 times more Sodium and 4.9 times more Zinc than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain 2.3 times more Potassium than Blanched Almonds.
• Both Blanched Almonds and Dehydrated Bananas or Banana Powder have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.7 times more Energy, 29 times more Fat, 5.7 times more Saturated Fat, 58.6 times more Omega 6 and 5.5 times more Protein than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain 31.5 times more Omega 3, 4.7 times more Carbohydrate and 10.2 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Dehydrated Bananas or Banana Powder have similar amounts of Fiber per 5 oz.
• Both Blanched Almonds as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.