Comparing Nutrients in 14 ounces Boiled Green Plantains VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Boiled Green Plantains	Dried Beechnuts	Recommended Dietary Allowance
Energy	16.6% 480kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	429% 73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	102% 133g	130g per day for Men 19-50 years
Sugars	12.3% 8.93g	NA	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	1.9% 1.4g	NA	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 6.03g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	NA	38g per day for Men 19-50 years
Protein	7.73% 4.33g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	209% 2.7mg	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	47.6% 191μg	112% 448μg	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	40% 36mg	68.4% 61.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Dried Beechnuts	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	295% 2.66mg	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	15% 1.2mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	231% 5.32mg	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	13.6% 95mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	7.4% 274g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Dried Beechnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Green Plantains versus 14 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Green Plantains vs Dried Beechnuts:

• 14 oz of Dried Beechnuts contain 6.1 times more Vitamin B1, 5.7 times more Vitamin B2, 2.2 times more Vitamin B3, 2.4 times more Vitamin B5, 3.1 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled Green Plantains.

Comparing minerals per 14 ounces for Boiled Green Plantains vs Dried Beechnuts:

• 14 ounces of Boiled Green Plantains have more Magnesium and more Phosphorus than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 8.4 times more Copper, 8.2 times more Iron, 12.3 times more Manganese, 3.5 times more Potassium, 19 times more Sodium and 2.6 times more Zinc than Boiled Green Plantains.
• 14 ounces of Boiled Green Plantains lack sufficient amounts of Zinc
• 14 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Boiled Green Plantains as well as Dried Beechnuts lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Beechnuts contain 4.8 times more Energy, 625 times more Fat, 79.4 times more Saturated Fat, 65.4 times more Omega 3, 353.7 times more Omega 6 and 5.7 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Dried Beechnuts offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Boiled Green Plantains provide inadequate amounts of Omega 3, Omega 6 and Protein