Comparing Nutrients in 7 ounces Blanched Almonds VS Fried Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Fried Green Plantains	2%	34%	64%

Macro Nutrients

	Blanched Almonds	Fried Green Plantains	Recommended Dietary Allowance
Energy	40.4% 1171kcal	21% 613kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	23% 7.32g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	26.7% 0.43g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	27.4% 4.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	75% 98g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	9.94% 7.2g	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% 0g	1.8% 1.3g	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	% 0.06g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 4.7g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	76% 42.5g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.2% 119μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	40.3% 0.52mg	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	24.3% 97μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	314% 47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Fried Green Plantains	Recommended Dietary Allowance
Calcium	47% 468mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	40.4% 0.36mg	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	81.4% 6.5mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	16.2% 0.37mg	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	136% 955mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Fried Green Plantains per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Fried Green Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Fried Green Plantains:

• 7 ounces of Blanched Almonds have 4.1 times more Vitamin B1, 7 times more Vitamin B2, 4.3 times more Vitamin B3 and 3.3 times more Vitamin B9 than Fried Green Plantains.
• While 7 oz of Fried Green Plantains contain more Vitamin A, 2.3 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Fried Green Plantains provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 7 ounces for Blanched Almonds vs Fried Green Plantains:

• 7 ounces of Blanched Almonds have 59 times more Calcium, 5.6 times more Copper, 4.9 times more Iron, 4.6 times more Magnesium, 9.8 times more Manganese, 10.9 times more Phosphorus, 1.4 times more Potassium and 12.9 times more Zinc than Fried Green Plantains.
• 7 ounces of Fried Green Plantains lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 1.9 times more Energy, 4.4 times more Fat, 5.3 times more Omega 6, 1.3 times more Sugars, 2.8 times more Fiber and 14.3 times more Protein than Fried Green Plantains.
• While 7 oz of Fried Green Plantains contain 53.8 times more Omega 3 and 2.6 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Fried Green Plantains offer comparable quantities of Saturated Fat per seven ounces.
• 7 ounces of Blanched Almonds provide inadequate amounts of Omega 3