Comparing Nutrients in 7 ounces Bananas VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Almond paste	8%	52%	40%

Macro Nutrients

	Bananas	Almond paste	Recommended Dietary Allowance
Energy	6.1% 177kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.3g	73% 95g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	99% 72g	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	13.3% 9.62g	NA	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	% 9.9g	NA	g per day for Men 19-50 years
Sucrose	% 4.74g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	25% 9.53g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Bananas	Almond paste	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	36.2% 145μg	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	19% 17.3mg	0.22% 0.2mg	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	1.32% 0.2mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Almond paste	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	100% 0.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	6.45% 0.52mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	74% 1.7mg	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	6.24% 43.7mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	4% 149g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Bananas versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bananas vs Almond paste:

• 7 ounces of Bananas have 3 times more Vitamin B5, 10.2 times more Vitamin B6 and 87 times more Vitamin C than Almond paste.
• While 7 oz of Almond paste contain 2.6 times more Vitamin B1, 5.7 times more Vitamin B2, 2.1 times more Vitamin B3, 3.7 times more Vitamin B9 and 135.4 times more Vitamin E than Raw Bananas.
• 7 ounces of Bananas have insufficient amounts of Vitamin E
• 7 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Raw Bananas as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Bananas vs Almond paste:

• 7 ounces of Bananas have 5.3 times more Water than Almond paste.
• While 7 oz of Almond paste contain 34.4 times more Calcium, 5.8 times more Copper, 6.2 times more Iron, 4.8 times more Magnesium, 3.2 times more Manganese, 11.7 times more Phosphorus, 4.2 times more Selenium and 9.9 times more Zinc than Raw Bananas.
• Both Bananas and Almond paste contain similar levels of Potassium per seven ounces.
• 7 ounces of Bananas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Almond paste contain 5.1 times more Energy, 84.1 times more Fat, 23.5 times more Saturated Fat, 7.4 times more Omega 3, 121.2 times more Omega 6, 2.1 times more Carbohydrate, 3 times more Sugars, 1.8 times more Fiber and 8.3 times more Protein than Raw Bananas.
• 7 ounces of Bananas provide inadequate amounts of Omega 3, Omega 6 and Protein