Comparing Nutrients in 7 ounces Boiled Green Plantains VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Almond paste	8%	52%	40%

Macro Nutrients

	Boiled Green Plantains	Almond paste	Recommended Dietary Allowance
Energy	8.3% 240kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	65% 11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.5% 58g	73% 95g	130g per day for Men 19-50 years
Sugars	6.16% 4.47g	99% 72g	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	0.96% 0.69g	NA	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	25% 9.53g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Almond paste	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	5.5% 0.071mg	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% 95μg	36.2% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Almond paste	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	100% 0.9mg	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	7.44% 0.6mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	74% 1.7mg	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	6.8% 47.6mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	3.7% 137g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Green Plantains vs Almond paste:

• Boiled Green Plantains have 3.4 times more Vitamin B5, 6.1 times more Vitamin B6, 91 times more Vitamin C and more Vitamin K than Almond paste.
• While Almond paste contains 1.6 times more Vitamin B1, 6.4 times more Vitamin B2, 3.6 times more Vitamin B3 and 1.5 times more Vitamin B9 than Boiled Green Plantains.

Comparing minerals per 7 ounces for Boiled Green Plantains vs Almond paste:

• Boiled Green Plantains have 4.9 times more Water than Almond paste.
• While Almond paste contains 57.3 times more Calcium, 5.7 times more Copper, 5.3 times more Iron, 4.6 times more Magnesium, 7.9 times more Manganese, 10.8 times more Phosphorus, more Selenium and 10.6 times more Zinc than Boiled Green Plantains.
• Both Boiled Green Plantains and Almond paste have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almond paste contains 3.8 times more Energy, 346.8 times more Fat, 36.5 times more Saturated Fat, 7.7 times more Omega 3, 107.2 times more Omega 6, 1.6 times more Carbohydrate, 16.1 times more Sugars, 1.8 times more Fiber and 8.3 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains as well as Almond paste have insufficient amounts of Glucose and Sucrose in 7 oz.