Comparing Nutrients in 100 grams Boiled Green Plantains VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Green Plantains	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	4.17% 121kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	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	0.48% 0.35g	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	% 0.38g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 1.52g	% 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

	Boiled Green Plantains	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.44% 0.39mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	9.08% 0.12mg	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	12% 48μg	6.75% 27μg	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	10% 9.1mg	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	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.17% 3.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.3% 3mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	106% 0.96mg	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	3.75% 0.3mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	4.74% 0.11mg	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	3.43% 24mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	1.87% 69g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Green Plantains vs Oil Roasted Almonds:

• Boiled Green Plantains have 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Vitamin B1, 12 times more Vitamin B2 and 9.4 times more Vitamin B3 than Boiled Green Plantains.

Comparing minerals per 100 grams for Boiled Green Plantains vs Oil Roasted Almonds:

• Boiled Green Plantains have 24.7 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 97 times more Calcium, 11.9 times more Copper, 12.3 times more Iron, 9.8 times more Magnesium, 22.6 times more Manganese, 19.4 times more Phosphorus, 2.4 times more Potassium, more Selenium and 21.9 times more Zinc than Boiled Green Plantains.

Comparison of macro-nutrients per 100 grams:

• Boiled Green Plantains have more Omega 3 and 1.6 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 5 times more Energy, 689.6 times more Fat, 58.4 times more Saturated Fat, 260 times more Omega 6, 2 times more Sugars, 4 times more Fiber and 19.5 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains as well as Oil Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.