Comparing Nutrients in 5 ounces Green Plantains VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Green Plantains	Roasted Almonds	Recommended Dietary Allowance
Energy	7.43% 215kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	23% 29.8g	130g per day for Men 19-50 years
Sugars	4.48% 3.25g	9.5% 6.9g	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	2% 1.45g	0.02% 0.014g	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	% 1.55g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 6.73g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.87% 0.78mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	15% 0.19mg	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	9.92% 39.7μg	19.5% 78μg	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	32% 28.6mg	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	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	173% 1.56mg	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	13.3% 1.06mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	138% 3.16mg	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	6.28% 44mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	NA	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	2.34% 86.6g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 1.3 times more Vitamin B1, 1.7 times more Vitamin B5 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 12 times more Vitamin B2, 6.6 times more Vitamin B3, 1.9 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Green Plantains.

Comparing minerals per 5 ounces for Green Plantains vs Roasted Almonds:

• Raw Green Plantains have 25.4 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 134 times more Calcium, 9.5 times more Copper, 5 times more Iron, 6.8 times more Magnesium, 20.5 times more Manganese, 15.2 times more Phosphorus, 1.7 times more Potassium and 18.4 times more Zinc than Raw Green Plantains.

Comparison of macro-nutrients per 5 ounces:

• Raw Green Plantains have 1.7 times more Carbohydrate and 102 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.9 times more Energy, 750.6 times more Fat, 33.8 times more Saturated Fat, 517.8 times more Omega 6, 2.1 times more Sugars, 5 times more Fiber and 16.8 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Glucose and Sucrose in 5 oz.