Comparing Nutrients in 14 ounces Boiled Green Plantains VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Boiled Green Plantains	Brazilnuts	Recommended Dietary Allowance
Energy	16.6% 480kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	200% 64g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	569% 97g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	36% 46.6g	130g per day for Men 19-50 years
Sugars	12.3% 8.93g	12.8% 9.25g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 6.03g	% 9.25g	g per day for Men 19-50 years
Fiber	27% 10.3g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Brazilnuts	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	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	31% 0.4mg	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	22% 87.3μg	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	3.1% 2.78mg	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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Brazilnuts	Recommended Dietary Allowance
Calcium	1.2% 12mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	769% 6.9mg	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	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	211% 4.85mg	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	411% 2877mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	146% 16mg	11mg per day for Men 19-50 years
Water	7.4% 274g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Brazilnuts per 14 oz

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

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

• 14 ounces of Boiled Green Plantains have 1.9 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 2.2 times more Vitamin B6, 2.2 times more Vitamin B9, 13 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 12.3 times more Vitamin B1 than Boiled Green Plantains.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K

Comparing minerals per 14 ounces for Boiled Green Plantains vs Brazilnuts:

• 14 oz of Dried Brazilnuts contain 53.3 times more Calcium, 21.8 times more Copper, 8.1 times more Iron, 13.4 times more Magnesium, 11.2 times more Manganese, 30.2 times more Phosphorus, 2.3 times more Potassium, more Selenium and 29 times more Zinc than Boiled Green Plantains.
• 14 ounces of Boiled Green Plantains lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Green Plantains have 2.5 times more Carbohydrate than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 5.4 times more Energy, 838.8 times more Fat, 224.1 times more Saturated Fat, 1.4 times more Omega 3, 468.5 times more Omega 6, 2.9 times more Fiber and 13.1 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Brazilnuts offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Boiled Green Plantains provide inadequate amounts of Omega 3, Omega 6 and Protein