Comparing Nutrients in 100 grams 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	20.6% 598kcal	8.14% 236kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	7.74% 7.5g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	5.68% 1.8g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	13.7% 0.22g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	31.4% 40.8g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	30% 21.8g	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	0.014% 0.01g	6.7% 4.86g	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	% 0.01g	% 4.97g	g per day for Men 19-50 years
Sucrose	% 4.75g	% 12g	g per day for Men 19-50 years
Fiber	28.7% 11g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	37.4% 21g	2.54% 1.42g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.33% 66μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	5.23% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	22.3% 0.29mg	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	13.8% 55μg	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	159% 24mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26.5% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Calcium	27% 268mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	13% 0.12mg	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	46.6% 3.73mg	7.75% 0.62mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	12% 0.28mg	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	67.3% 471mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	1.33% 49g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Almonds vs Plantains, yellow, fried, Latino restaurant:

• Dry 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 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 Dry Roasted Almonds and Plantains, yellow, fried, Latino restaurant have similar amounts of Vitamin B1 per 100 g.

Comparing minerals per 100 grams for Roasted Almonds vs Plantains, yellow, fried, Latino restaurant:

• Dry 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.
• While Plantains, yellow, fried, Latino restaurant contain 20.3 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• Dry 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 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.
• Both Dry Roasted Almonds as well as Plantains, yellow, fried, Latino restaurant have insufficient amounts of Glucose and Sucrose in 100 g.