Comparing Nutrients in 7 ounces Roasted Almonds VS Plantains, yellow, fried, Latino restaurant

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Plantains, yellow, fried, Latino restaurant	2%	29%	69%

Macro Nutrients

	Roasted Almonds	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Energy	41% 1187kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	23.5% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	62.2% 81g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	59.6% 43g	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	0.027% 0.02g	13.3% 9.64g	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	% 0.02g	% 9.86g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 23.6g	g per day for Men 19-50 years
Fiber	57% 21.6g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	5.03% 2.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	44.3% 0.58mg	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	27.3% 109μg	NA	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	NA	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	316% 47.4mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	52.6% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Calcium	53% 532mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	25.6% 0.23mg	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	93% 7.4mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	24% 0.56mg	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	134% 935mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	29.6% 1006mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	2.63% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Plantains, yellow, fried, Latino restaurant per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Plantains, yellow, fried, Latino restaurant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Plantains, yellow, fried, Latino restaurant:

• 7 ounces of Roasted Almonds have 59.9 times more Vitamin B2, 4.3 times more Vitamin B3 and 21.7 times more Vitamin E than Plantains, yellow, fried, Latino restaurant.
• While 7 oz of Plantains, yellow, fried, Latino restaurant contain more Vitamin A, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Plantains, yellow, fried, Latino restaurant provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K
• 7 ounces of Plantains, yellow, fried, Latino restaurant have insufficient amounts of Vitamin B2

Comparing minerals per 7 ounces for Roasted Almonds vs Plantains, yellow, fried, Latino restaurant:

• 7 ounces of Roasted Almonds have 44.7 times more Calcium, 9.5 times more Copper, 6 times more Iron, 6.2 times more Magnesium, 8 times more Manganese, 11 times more Phosphorus, 1.4 times more Potassium, 5 times more Selenium and 13.8 times more Zinc than Plantains, yellow, fried, Latino restaurant.
• 7 ounces of Plantains, yellow, fried, Latino restaurant lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 2.5 times more Energy, 7 times more Fat, 2.3 times more Saturated Fat, 6.4 times more Omega 6, 3.4 times more Fiber and 14.8 times more Protein than Plantains, yellow, fried, Latino restaurant.
• While 7 oz of Plantains, yellow, fried, Latino restaurant contain 21.9 times more Omega 3, 1.9 times more Carbohydrate, 4.5 times more Sugars and 486 times more Fructose than Dry Roasted Almonds.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3