Comparing Nutrients in 7 ounces Banana Powder VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Banana Powder	4%	4%	92%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Banana Powder	Roasted Almonds	Recommended Dietary Allowance
Energy	23.7% 687kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	4.33% 1.4g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.46% 0.42g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 175g	32% 41.7g	130g per day for Men 19-50 years
Sugars	129% 94g	13.3% 9.64g	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	NA	0.027% 0.02g	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	NA	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	57% 21.6g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Banana Powder	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.56mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	20.8% 0.27mg	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	6.95% 27.8μg	27.3% 109μg	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	15.4% 14mg	0% 0mg	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	5.16% 0.77mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Powder	Roasted Almonds	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	86.2% 0.78mg	242% 2.2mg	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	28.5% 2.3mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	49.5% 1.14mg	193% 4.43mg	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	21% 147mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	87% 2959mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	14% 7.74μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Banana Powder vs Roasted Almonds:

• Dehydrated Bananas or Banana Powder have more Vitamin A, 2.3 times more Vitamin B1, 3.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5 times more Vitamin B2, 1.3 times more Vitamin B3, 3.9 times more Vitamin B9 and 61.3 times more Vitamin E than Dehydrated Bananas or Banana Powder.
• Both Dehydrated Bananas or Banana Powder as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Banana Powder vs Roasted Almonds:

• Dehydrated Bananas or Banana Powder have 2.1 times more Potassium and 2 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 12.2 times more Calcium, 2.8 times more Copper, 3.2 times more Iron, 2.6 times more Magnesium, 3.9 times more Manganese, 6.4 times more Phosphorus and 5.4 times more Zinc than Dehydrated Bananas or Banana Powder.

Comparison of macro-nutrients per 7 ounces:

• Dehydrated Bananas or Banana Powder have 12.6 times more Omega 3, 4.2 times more Carbohydrate and 9.7 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 29 times more Fat, 5.9 times more Saturated Fat, 61.4 times more Omega 6 and 5.4 times more Protein than Dehydrated Bananas or Banana Powder.
• Both Dehydrated Bananas or Banana Powder and Dry Roasted Almonds have similar amounts of Fiber per 7 oz.
• Both Dehydrated Bananas or Banana Powder as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.