Comparing Nutrients in 7 ounces Bananas VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Bananas	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	6.1% 177kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	158% 27g	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	27% 35g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	12.5% 9.03g	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	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	% 9.9g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 4.74g	% 8.7g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	55% 21g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Bananas	Oil Roasted Almonds	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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	18% 0.23mg	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	13.4% 53.6μg	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% 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	1.32% 0.2mg	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4% 149g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Oil Roasted Almonds per 7 oz

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

Lets compare vitamin content per 7 ounces of Bananas vs Oil Roasted Almonds:

• 7 ounces of Bananas have 1.5 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 3 times more Vitamin B1, 10.7 times more Vitamin B2, 5.5 times more Vitamin B3, 1.4 times more Vitamin B9 and 259.7 times more Vitamin E than Raw Bananas.
• 7 ounces of Bananas have insufficient amounts of Vitamin E
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw Bananas as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Bananas vs Oil Roasted Almonds:

• 7 ounces of Bananas have 26.8 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 58.2 times more Calcium, 12.2 times more Copper, 14.2 times more Iron, 10.1 times more Magnesium, 9.1 times more Manganese, 21.2 times more Phosphorus, 2 times more Potassium, 4.1 times more Selenium and 20.5 times more Zinc than Raw Bananas.
• 7 ounces of Bananas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bananas have 1.3 times more Carbohydrate, 2.7 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 6.8 times more Energy, 167.2 times more Fat, 37.6 times more Saturated Fat, 293.9 times more Omega 6, 4 times more Fiber and 19.5 times more Protein than Raw Bananas.
• 7 ounces of Bananas provide inadequate amounts of Omega 6 and Protein
• Both Raw Bananas as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.