Comparing Nutrients in 100 calories Cherry juice, tart VS Boiled Green Plantains

Weight per 100 calories

• Cherry juice, tart: 170g
• Boiled Green Plantains: 82.6g

Boiled Green Plantains have 2.1 times more energy per unit of mass than Cherry juice, tart, which is average in comparison to other foods. Cherry juice, tart having low energy density.

Which food has more nutrients per 100 calories - Cherry juice, tart or Boiled Green Plantains?

Macros Ratio

	Protein	Fat	Carbs
Cherry juice, tart	2%	8%	90%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Cherry juice, tart	Boiled Green Plantains	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.92g	0.068% 0.066g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	1.34% 0.021g	1.6g per day for Men 19-50 years
Omega 6	NA	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18% 23.2g	18.5% 24g	130g per day for Men 19-50 years
Sugars	28.5% 20.7g	2.56% 1.86g	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	11.6% 8.4g	0.4% 0.29g	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	% 12.3g	% 0.31g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.26g	g per day for Men 19-50 years
Fiber	NA	5.65% 2.15g	38g per day for Men 19-50 years
Protein	0.94% 0.53g	1.6% 0.9g	56g per day for Men 19-50 years

Vitamins

	Cherry juice, tart	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.47% 0.1mg	3.44% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.13% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.3% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.82% 0.063mg	14% 0.18mg	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	NA	9.9% 39.7μg	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	8.36% 7.52mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherry juice, tart	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.25% 2.48mg	1000mg per day for Men 19-50 years
Copper	7.9% 0.071mg	7.35% 0.066mg	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	8.9% 0.71mg	3.1% 0.25mg	8mg per day for Men 19-50 years
Magnesium	4.44% 18.6mg	5.5% 23mg	420mg per day for Men 19-50 years
Manganese	4.42% 0.1mg	3.9% 0.09mg	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	4.1% 29mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	8.03% 273mg	7.02% 239mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.78mg	0.11% 1.65mg	1500mg per day for Men 19-50 years
Zinc	0.46% 0.051mg	1.05% 0.12mg	11mg per day for Men 19-50 years
Water	3.9% 144g	1.54% 57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cherry juice, tart vs Boiled Green Plantains:

• Cherry juice, tart has 2.5 times more Vitamin B1 than Boiled Green Plantains.
• While Boiled Green Plantains contain 2.9 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.

Comparing minerals per 100 calories for Cherry juice, tart vs Boiled Green Plantains:

• Cherry juice, tart has 8.9 times more Calcium, 2.9 times more Iron, 1.5 times more Phosphorus and 2.5 times more Water than Boiled Green Plantains.
• While Boiled Green Plantains contain 2.3 times more Zinc than Cherry juice, tart.
• Both Cherry juice, tart and Boiled Green Plantains have similar amounts of Copper, Magnesium, Manganese and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cherry juice, tart has 11.1 times more Sugars and 29 times more Fructose than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.7 times more Protein than Cherry juice, tart.
• Both Cherry juice, tart and Boiled Green Plantains have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cherry juice, tart as well as Boiled Green Plantains have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.