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Comparing Nutrients in 5 ounces Boiled Green PlantainsVS Almonds

Macros Ratio

Protein Fat Carbs

Boiled Green Plantains
4%
1%
95%
Almonds
14%
72%
14%
5 oz ▼

Macro Nutrients

5.9%172kcal
Energy
28.3%821kcal
172 kcalvs821 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.12%0.11g
Fat
73%70.8g
0.11 gvs70.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.32%0.1g
Saturated Fat
17%5.4g
0.1 gvs5.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.3%0.037g
Omega 3
0.27%0.004g
0.037 gvs0.004 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.43%0.074g
Omega 6
103%17.5g
0.074 gvs17.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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31.8%41.3g
Carbohydrate
23.5%30.5g
41.3 gvs30.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.4%3.2g
Sugars
8.5%6.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.2 gvs6.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.68%0.5g
Fructose
0.22%0.16g
≤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]
0.5 gvs0.16 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.54g
Glucose
%0.24g
0.54 gvs0.24 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.15g
Sucrose
%5.6g
2.15 gvs5.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.7%3.7g
Fiber
46.6%17.7g
3.7 gvs17.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.76%1.55g
Protein
53.5%30g
1.55 gvs30 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
0%0μg
RAE, retinol activity equivalents
NA μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.9%0.071mg
Vitamin B1
24.2%0.29mg
Thiamine
0.071 mgvs0.29 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.1%0.092mg
Vitamin B2
124%1.6mg
Riboflavin
0.092 mgvs1.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.46%0.55mg
Vitamin B3
32%5.13mg
Niacin, nicotinic acid, niacinamide
0.55 mgvs5.13 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.8%0.54mg
Vitamin B5
13.4%0.67mg
Pantothenic acid
0.54 mgvs0.67 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24%0.31mg
Vitamin B6
15%0.19mg
Pyridoxine
0.31 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
269%80.8μg
Biotin
NA μgvs80.8 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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17%68μg
Vitamin B9
15.6%62.4μg
Folates and Folic Acid
68 μgvs62.4 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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14.3%13mg
Vitamin C
0%0mg
Ascorbic acid
13 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
242%36.3mg
Tocopherols and Tocotrienols
NA mgvs36.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.5%5.4μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
5.4 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.43%4.25mg
Calcium
38%381mg
4.25 mgvs381 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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12.6%0.11mg
Copper
162%1.46mg
0.11 mgvs1.46 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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5.3%0.43mg
Iron
65.7%5.26mg
0.43 mgvs5.26 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.45%39.7mg
Magnesium
91%383mg
39.7 mgvs383 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6.7%0.15mg
Manganese
134%3.1mg
0.15 mgvs3.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
143%64.2μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs64.2 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.86%34mg
Phosphorus
97%682mg
34 mgvs682 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12%410mg
Potassium
30.6%1039mg
410 mgvs1039 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg
Selenium
10.6%5.8μg
0 μgvs5.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.19%2.83mg
Sodium
0.094%1.4mg
2.83 mgvs1.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.8%0.2mg
Zinc
40.2%4.42mg
0.2 mgvs4.42 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.65%98g
Water
0.17%6.25g
98 gvs6.25 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Boiled Green Plantains vs Almonds:
Comparing minerals per 5 ounces for Boiled Green Plantains vs Almonds:
Comparison of macro-nutrients per 5 ounces:



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