Comparing Nutrients in 300 calories Fried Green PlantainsVS Almonds

Weight per 300 calories

Fried Green Plantains

97g

Almonds

51.8g

Almonds have 1.9 times more energy per unit of mass than Fried Green Plantains, which is very high in comparison to other foods. Fried Green Plantains having high energy density.

Which food has more nutrients per 300 calories - Fried Green Plantains or Almonds?

Macros Ratio

Protein Fat Carbs

Fried Green Plantains

34%

64%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Fried Green Plantainsvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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12%11.5g

Fat

26.7%26g

11.5 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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11%3.6g

Saturated Fat

6.16%1.97g

3.6 gvs1.97 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13%0.21g

Omega 3

0.097%0.002g

0.21 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13.4%2.28g

Omega 6

37.6%6.4g

2.28 gvs6.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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36.7%47.7g

Carbohydrate

8.6%11g

47.7 gvs11 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.86%3.52g

Sugars

3.1%2.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.52 gvs2.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.88%0.64g

Fructose

0.079%0.057g

≤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]

0.64 gvs0.057 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.59g

Glucose

%0.088g

0.59 gvs0.088 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.3g

Sucrose

%2.05g

2.3 gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.94%3.4g

Fiber

17%6.48g

3.4 gvs6.48 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.6%1.46g

Protein

19.6%11g

1.46 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Fried Green Plantainsvs Almonds

6.47%58.3μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

58.3 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.8%0.046mg

Vitamin B1

8.85%0.11mg

Thiamine

0.046 mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.6%0.099mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.099 mgvs0.59 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.96%0.79mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

0.79 mgvs1.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.53%0.38mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.38 mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19.7%0.26mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.26 mgvs0.071 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.64%14.6μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

14.6 μgvs22.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.67%3.3mg

Vitamin C

0%0mg

Ascorbic acid

3.3 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

NA mgvs13.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Fried Green Plantainsvs Almonds

0.39%3.9mg

Calcium

14%139mg

3.9 mgvs139 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.7%0.18mg

Copper

59.4%0.53mg

0.18 mgvs0.53 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.13%0.65mg

Iron

24%1.92mg

0.65 mgvs1.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.4%56.3mg

Magnesium

33.3%140mg

56.3 mgvs140 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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7.94%0.18mg

Manganese

49%1.13mg

0.18 mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

52%23.5μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs23.5 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.1%42.7mg

Phosphorus

35.6%249mg

42.7 mgvs249 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.8%468mg

Potassium

11%380mg

468 mgvs380 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

3.86%2.12μg

NA μgvs2.12 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%1.94mg

Sodium

0.035%0.52mg

1.94 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.03%0.22mg

Zinc

14.7%1.6mg

0.22 mgvs1.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.95%35g

Water

0.062%2.3g

35 gvs2.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Fried Green Plantains vs Almonds:

Fried Green Plantains have more Vitamin A, 1.5 times more Vitamin B5, 3.6 times more Vitamin B6 and more Vitamin C than Almonds.
While Almonds contain 2.3 times more Vitamin B1, 6 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.6 times more Vitamin B9 than Fried Green Plantains.

Comparing minerals per 300 calories for Fried Green Plantains vs Almonds:

Fried Green Plantains have 1.2 times more Potassium than Almonds.
While Almonds contain 35.9 times more Calcium, 3 times more Copper, 3 times more Iron, 2.5 times more Magnesium, 6.2 times more Manganese, 5.8 times more Phosphorus and 7.2 times more Zinc than Fried Green Plantains.

Comparison of macro-nutrients per 300 calories:

Fried Green Plantains have 1.8 times more Saturated Fat, 134.3 times more Omega 3, 4.3 times more Carbohydrate and 1.6 times more Sugars than Almonds.
While Almonds contain 2.3 times more Fat, 2.8 times more Omega 6, 1.9 times more Fiber and 7.5 times more Protein than Fried Green Plantains.
Both Fried Green Plantains and Almonds have similar amounts of Energy per 300 kcal.
Both Fried Green Plantains as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Fried Green PlantainsVS Plantains, yellow, fried, Latino restaurantAlmondsVS Plantains, yellow, fried, Latino restaurantFried Green PlantainsVS Blanched AlmondsAlmondsVS Blanched Almonds

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Comparing Nutrients in 300 calories Fried Green PlantainsVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Fried Green Plantains or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: