Comparing Nutrients in 7 ounces Fried Green Plantains VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Fried Green Plantains	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	21% 613kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.4g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	23% 7.32g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	26.7% 0.43g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.66g	158% 27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	27% 35g	130g per day for Men 19-50 years
Sugars	9.94% 7.2g	12.5% 9.03g	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	1.8% 1.3g	0% 0g	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	% 1.2g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 8.7g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	55% 21g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	13.2% 119μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	18% 0.23mg	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	7.44% 29.8μg	13.4% 53.6μg	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	7.5% 6.75mg	0% 0mg	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	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Green Plantains	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	211% 1.9mg	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	16.6% 1.33mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	212% 4.9mg	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	12.5% 87.3mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Green Plantains VS Oil Roasted Almonds per 7 oz

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

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

• 7 ounces of Fried Green Plantains have more Vitamin A, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2 times more Vitamin B1, 7.7 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.8 times more Vitamin B9 than Fried Green Plantains.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C

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

• 7 oz of Oil Roasted Almonds contain 72.8 times more Calcium, 5.2 times more Copper, 5.5 times more Iron, 4.7 times more Magnesium, 13.1 times more Manganese, 10.6 times more Phosphorus, 1.5 times more Potassium and 13.3 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 Fried Green Plantains have more Omega 3 and 2.8 times more Carbohydrate than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2 times more Energy, 4.7 times more Fat, 5.8 times more Omega 6, 1.3 times more Sugars, 3 times more Fiber and 14.2 times more Protein than Fried Green Plantains.
• Both Fried Green Plantains and Oil Roasted Almonds offer comparable quantities of Saturated Fat per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3