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

Weight per 100 calories

• Green Plantains: 65.8g
• Cherry juice, tart: 170g

Green Plantains have 2.6 times more energy per 100g than Cherry juice, tart. It has above average energy density when compared to other foods. Cherry juice, tart having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Cherry juice, tart	2%	8%	90%

Macro Nutrients

	Green Plantains	Cherry juice, tart	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.047% 0.046g	0.94% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	NA	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.097% 0.016g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	18% 23.2g	130g per day for Men 19-50 years
Sugars	2.08% 1.5g	28.5% 20.7g	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	0.93% 0.67g	11.6% 8.4g	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	% 0.72g	% 12.3g	g per day for Men 19-50 years
Sucrose	% 0.12g	% 0g	g per day for Men 19-50 years
Fiber	3.8% 1.45g	NA	38g per day for Men 19-50 years
Protein	1.47% 0.82g	0.94% 0.53g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	8.47% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.06% 0.066mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.97% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.54% 0.046mg	4.82% 0.063mg	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	4.6% 18.4μg	NA	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	14.8% 13.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Cherry juice, tart	Recommended Dietary Allowance
Calcium	0.13% 1.3mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.48% 0.076mg	7.9% 0.071mg	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	6.17% 0.49mg	8.9% 0.71mg	8mg per day for Men 19-50 years
Magnesium	6.42% 27mg	4.44% 18.6mg	420mg per day for Men 19-50 years
Manganese	3.1% 0.072mg	4.42% 0.1mg	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	2.9% 20.4mg	4.1% 29mg	700mg per day for Men 19-50 years
Potassium	8.34% 284mg	8.03% 273mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.088% 1.3mg	0.45% 6.78mg	1500mg per day for Men 19-50 years
Zinc	1.08% 0.12mg	0.46% 0.051mg	11mg per day for Men 19-50 years
Water	1.1% 40g	3.9% 144g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have more Vitamin C than Cherry juice, tart.
• While Cherry juice, tart contains 1.5 times more Vitamin B1 and 1.4 times more Vitamin B6 than Raw Green Plantains.

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

• Raw Green Plantains have 1.4 times more Magnesium and 2.3 times more Zinc than Cherry juice, tart.
• While Cherry juice, tart contains 16.7 times more Calcium, 1.4 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus and 3.6 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Cherry juice, tart have similar amounts of Copper and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Green Plantains have 1.6 times more Protein than Cherry juice, tart.
• While Cherry juice, tart contains 13.7 times more Sugars and 12.5 times more Fructose than Raw Green Plantains.
• Both Raw Green Plantains and Cherry juice, tart have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Green Plantains as well as Cherry juice, tart have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.