Comparing Nutrients in 7 ounces Almonds VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Almonds	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	39.6% 1149kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	63% 82g	130g per day for Men 19-50 years
Sugars	12% 8.63g	58.4% 42.3g	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	0.3% 0.22g	10.5% 7.6g	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	% 0.34g	% 7.52g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 27g	g per day for Men 19-50 years
Fiber	65.3% 25g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	75% 42g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.92% 89.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	26.3% 105μg	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	0% 0mg	36% 32.5mg	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	339% 51mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21.3% 25.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	53.4% 534mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	9.7% 0.087mg	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	92% 7.36mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	14.2% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Baked Yellow Plantains:

• Almonds have 2.3 times more Vitamin B1, 8.8 times more Vitamin B2, 5.3 times more Vitamin B3 and more Vitamin E than Baked Yellow Plantains.
• While Baked Yellow Plantains contain more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Baked Yellow Plantains have similar amounts of Vitamin B5 and Vitamin B9 per 7 oz.
• Both Almonds as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Baked Yellow Plantains:

• Almonds have 89.7 times more Calcium, 23.4 times more Copper, 13.3 times more Iron, 6.6 times more Magnesium, 13.2 times more Manganese, 13 times more Phosphorus, 1.5 times more Potassium, more Selenium and 14.9 times more Zinc than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 12.7 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 3.7 times more Energy, 312.1 times more Fat, more Saturated Fat, more Omega 6, 5.7 times more Fiber and 13.9 times more Protein than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 1.9 times more Carbohydrate, 4.9 times more Sugars and 34.7 times more Fructose than Almonds.
• Both Almonds as well as Baked Yellow Plantains have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.