Comparing Nutrients in 5 ounces Blanched Almonds VS Bananas

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Bananas	Recommended Dietary Allowance
Energy	29% 836kcal	4.35% 126kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.38% 0.065g	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	25% 32.4g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	24% 17.3g	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	9.5% 6.87g	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	% 7.06g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 3.4g	g per day for Men 19-50 years
Fiber	37% 14g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	54% 30.3g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Bananas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	7.96% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	5.9% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	9.47% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	40% 0.52mg	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	17.4% 69.5μg	7.1% 28.3μg	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	13.7% 12.3mg	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	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Bananas	Recommended Dietary Allowance
Calcium	33.5% 335mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	12.3% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	16.6% 0.38mg	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	2.87% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Bananas per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Bananas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Blanched Almonds have 6.2 times more Vitamin B1, 9.7 times more Vitamin B2, 5.3 times more Vitamin B3, 2.5 times more Vitamin B9 and 237.5 times more Vitamin E than Bananas.
• While 5 oz of Raw Bananas contain 3.2 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Bananas provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin C
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Bananas:

• 5 ounces of Blanched Almonds have 47.2 times more Calcium, 13.2 times more Copper, 12.6 times more Iron, 9.9 times more Magnesium, 6.8 times more Manganese, 21.9 times more Phosphorus, 1.8 times more Potassium, 3.2 times more Selenium and 19.8 times more Zinc than Bananas.
• While 5 oz of Raw Bananas contain 16.6 times more Water than Blanched Almonds.
• 5 ounces of Bananas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 6.6 times more Energy, 159.2 times more Fat, 35.3 times more Saturated Fat, 268.8 times more Omega 6, 3.8 times more Fiber and 19.6 times more Protein than Bananas.
• While 5 oz of Raw Bananas contain 2.6 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Bananas offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Bananas provide inadequate amounts of Omega 6 and Protein
• Both Blanched Almonds as well as Raw Bananas provide inadequate amounts of Omega 3 in five ounces.