Comparing Nutrients in 5 ounces Boiled Green Plantains VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Green Plantains	Blanched Almonds	Recommended Dietary Allowance
Energy	5.9% 172kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.074g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	9.05% 6.56g	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	0.68% 0.5g	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	% 0.54g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 2.15g	% 6.32g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	37% 14g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	5.9% 0.071mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	12.5% 0.16mg	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% 68μg	17.4% 69.5μg	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	14.3% 13mg	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	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	162% 1.46mg	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	5.3% 0.43mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	113% 2.6mg	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	4.86% 34mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	2.65% 98g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Green Plantains vs Blanched Almonds:

• Boiled Green Plantains have 1.2 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.8 times more Vitamin B1, 10.9 times more Vitamin B2 and 9 times more Vitamin B3 than Boiled Green Plantains.
• Both Boiled Green Plantains and Blanched Almonds have similar amounts of Vitamin B9 per 5 oz.

Comparing minerals per 5 ounces for Boiled Green Plantains vs Blanched Almonds:

• Boiled Green Plantains have 15.3 times more Water than Blanched Almonds.
• While Blanched Almonds contain 78.7 times more Calcium, 12.8 times more Copper, 10.9 times more Iron, 9.6 times more Magnesium, 16.8 times more Manganese, 20 times more Phosphorus, 2.3 times more Potassium, more Selenium, 9.5 times more Sodium and 21.2 times more Zinc than Boiled Green Plantains.

Comparison of macro-nutrients per 5 ounces:

• Boiled Green Plantains have 6.5 times more Omega 3 and 1.6 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 4.9 times more Energy, 656.5 times more Fat, 54.9 times more Saturated Fat, 237.8 times more Omega 6, 2.1 times more Sugars, 3.8 times more Fiber and 19.6 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains as well as Blanched Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.