Comparing Nutrients in 100 calories Green Plantains VS Raspberries Puree

Weight per 100 calories

• Green Plantains: 65.8g
• Raspberries Puree: 182g

Green Plantains have 2.8 times more energy per 100g than Raspberries Puree. It has above average energy density when compared to other foods. Raspberries Puree with Seeds having low energy density.

Discover which food has more nutrients per 100 calories - Green Plantains or Raspberries Puree?

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Green Plantains	Raspberries Puree	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.047% 0.046g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.097% 0.016g	0.32% 0.055g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	16% 21g	130g per day for Men 19-50 years
Sugars	2.08% 1.5g	16.5% 12g	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	8.28% 6g	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	% 5.55g	g per day for Men 19-50 years
Sucrose	% 0.12g	% 0.38g	g per day for Men 19-50 years
Fiber	3.8% 1.45g	20.6% 7.8g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	NA	1% 9.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.06% 0.066mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	5.23% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.97% 0.35mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.54% 0.046mg	5.17% 0.067mg	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	13.6% 54.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.8% 13.3mg	29.5% 26.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.33% 1.4mg	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	Raspberries Puree	Recommended Dietary Allowance
Calcium	0.13% 1.3mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	8.48% 0.076mg	17.4% 0.16mg	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	15.7% 1.25mg	8mg per day for Men 19-50 years
Magnesium	6.42% 27mg	11% 45.5mg	420mg per day for Men 19-50 years
Manganese	3.1% 0.072mg	53.4% 1.23mg	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	7.8% 54.5mg	700mg per day for Men 19-50 years
Potassium	8.34% 284mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.088% 1.3mg	0.48% 7.27mg	1500mg per day for Men 19-50 years
Zinc	1.08% 0.12mg	5.12% 0.56mg	11mg per day for Men 19-50 years
Water	1.1% 40g	4.22% 156g	3700g per day for Men 19-50 years

Green Plantains VS Raspberries Puree Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Green Plantains or Raspberries Puree?

Lets compare vitamin content per 100 calories of Green Plantains vs Raspberries Puree:

• 100 kcal of Raspberries Puree with Seeds contain 2.2 times more Vitamin B1, 2.5 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 3 times more Vitamin B9 and 2 times more Vitamin C than Raw Green Plantains.

Comparing minerals per 100 calories for Green Plantains vs Raspberries Puree:

• 100 kcal of Raspberries Puree with Seeds contain 31.8 times more Calcium, 2 times more Copper, 2.5 times more Iron, 1.7 times more Magnesium, 17.1 times more Manganese, 2.7 times more Phosphorus, 1.3 times more Potassium, 4.8 times more Zinc and 3.9 times more Water than Raw Green Plantains.
• 100 calories of Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raspberries Puree with Seeds contain 12.9 times more Omega 3, 7.9 times more Sugars, 8.9 times more Fructose, 5.4 times more Fiber and 2.4 times more Protein than Raw Green Plantains.
• Both Green Plantains and Raspberries Puree offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Green Plantains provide inadequate amounts of Omega 3 and Protein
• Both Raw Green Plantains as well as Raspberries Puree with Seeds provide inadequate amounts of Omega 6 in 100 calories.