Comparing Nutrients in 100 grams Bananas VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Bananas	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	3.07% 89kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	17% 12.2g	6.28% 4.55g	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	6.7% 4.85g	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	% 5g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 4.38g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Bananas	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.68% 0.33mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	9.08% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	6.75% 27μg	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	9.67% 8.7mg	0% 0mg	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	0.67% 0.1mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.5% 5mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	8.67% 0.078mg	106% 0.96mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	3.25% 0.26mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	107% 2.46mg	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	3.14% 22mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.36% 0.15mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	2.02% 75g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Oil Roasted Almonds per 100 g

Compare the macro and micronutrient content in 100 g of Bananas versus 100 g of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Bananas vs Oil Roasted Almonds:

• 100 grams of Bananas have 1.5 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 3 times more Vitamin B1, 10.7 times more Vitamin B2, 5.5 times more Vitamin B3, 1.4 times more Vitamin B9 and 259.7 times more Vitamin E than Raw Bananas.
• 100 grams of Bananas have insufficient amounts of Vitamin E
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw Bananas as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Bananas vs Oil Roasted Almonds:

• 100 grams of Bananas have 26.8 times more Water than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 58.2 times more Calcium, 12.2 times more Copper, 14.2 times more Iron, 10.1 times more Magnesium, 9.1 times more Manganese, 21.2 times more Phosphorus, 2 times more Potassium, 4.1 times more Selenium and 20.5 times more Zinc than Raw Bananas.
• 100 grams of Bananas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Bananas have 1.3 times more Carbohydrate, 2.7 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 6.8 times more Energy, 167.2 times more Fat, 37.6 times more Saturated Fat, 293.9 times more Omega 6, 4 times more Fiber and 19.5 times more Protein than Raw Bananas.
• 100 grams of Bananas provide inadequate amounts of Omega 6 and Protein
• Both Raw Bananas as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 100 grams.