Comparing Nutrients in 14 ounces Boiled Green Plantains VS Raspberry Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Boiled Green Plantains	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	16.6% 480kcal	30.2% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	5.5% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	162% 211g	130g per day for Men 19-50 years
Sugars	12.3% 8.93g	209% 152g	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	110% 79.8g	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	% 68g	g per day for Men 19-50 years
Sucrose	% 6.03g	% 4.1g	g per day for Men 19-50 years
Fiber	27% 10.3g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Raspberry Juice Concentrate	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	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	76.3% 0.99mg	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	8.93% 35.7μg	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	40% 36mg	168% 151mg	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	1.6% 0.24mg	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	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	1.2% 12mg	38.5% 385mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	61% 0.55mg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	806% 18.5mg	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	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	138% 4675mg	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	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	46.5% 5.1mg	11mg per day for Men 19-50 years
Water	7.4% 274g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Raspberry Juice Concentrate per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Green Plantains vs Raspberry Juice Concentrate:

• 14 ounces of Boiled Green Plantains have 5.3 times more Vitamin B9 than Raspberry Juice Concentrate.
• While 14 oz of Raspberry Juice Concentrate contain 5 times more Vitamin B1, 5.2 times more Vitamin B2, 10 times more Vitamin B3, 7.1 times more Vitamin B5 and 4.2 times more Vitamin C than Boiled Green Plantains.
• Both Boiled Green Plantains and Raspberry Juice Concentrate provide similar amounts of Vitamin B6 per 14 ounces.

Comparing minerals per 14 ounces for Boiled Green Plantains vs Raspberry Juice Concentrate:

• 14 oz of Raspberry Juice Concentrate contain 32.3 times more Calcium, 1.7 times more Copper, 3.9 times more Iron, 4 times more Magnesium, 42.8 times more Manganese, 4.2 times more Phosphorus, 4.1 times more Potassium and 9.2 times more Zinc than Boiled Green Plantains.
• 14 ounces of Boiled Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Green Plantains have 2.4 times more Fiber than Raspberry Juice Concentrate.
• While 14 oz of Raspberry Juice Concentrate contain 1.8 times more Energy, 1.8 times more Carbohydrate, 17 times more Sugars, 57.4 times more Fructose and 2.8 times more Protein than Boiled Green Plantains.
• 14 ounces of Boiled Green Plantains provide inadequate amounts of Protein
• Both Boiled Green Plantains as well as Raspberry Juice Concentrate provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.