Comparing Nutrients in 7 ounces Blanched Almonds VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Blanched Almonds	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	40.4% 1171kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	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	28.5% 37g	63% 82g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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% 0g	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	% 0.06g	% 7.52g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 27g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	76% 42.5g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	31.6% 0.38mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	32% 0.42mg	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	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	314% 47mg	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

	Blanched Almonds	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	47% 468mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	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	81.4% 6.5mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	14.2% 0.33mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0% 0μg	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	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	3% 111g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.1 times more Vitamin B1, 5.5 times more Vitamin B2, 5.1 times more Vitamin B3 and more Vitamin E than Baked Yellow Plantains.
• While Baked Yellow Plantains contain more Vitamin A, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Baked Yellow Plantains have similar amounts of Vitamin B9 per 7 oz.
• Both Blanched 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 Blanched Almonds vs Baked Yellow Plantains:

• Blanched Almonds have 78.7 times more Calcium, 23.3 times more Copper, 11.7 times more Iron, 6.5 times more Magnesium, 11.1 times more Manganese, 13 times more Phosphorus, 1.4 times more Potassium, more Selenium, 9.5 times more Sodium and 14.1 times more Zinc than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 12.4 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 3.8 times more Energy, 328.3 times more Fat, more Saturated Fat, more Omega 6, 4.5 times more Fiber and 14.1 times more Protein than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 2.2 times more Carbohydrate, 4.6 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Baked Yellow Plantains have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.