Comparing Nutrients in 14 ounces Green Plantains VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Green Plantains	Boiled Green Plantains	Recommended Dietary Allowance
Energy	21% 603kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	89% 116g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	12.3% 8.93g	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	5.6% 4.05g	1.9% 1.4g	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	% 4.33g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 6.03g	g per day for Men 19-50 years
Fiber	23% 8.73g	27% 10.3g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	67% 0.87mg	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	27.8% 111μg	47.6% 191μg	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	89% 80mg	40% 36mg	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	NA	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	35.3% 0.32mg	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	37.2% 2.98mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	19% 0.43mg	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	17.6% 123mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	50.3% 1711mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	6.55% 243g	7.4% 274g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.2 times more Vitamin C than Boiled Green Plantains.
• While Boiled Green Plantains contain 3.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Green Plantains.

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

• Raw Green Plantains have 1.5 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Zinc than Boiled Green Plantains.
• Both Raw Green Plantains and Boiled Green Plantains have similar amounts of Manganese and Water per 14 oz.
• Both Raw Green Plantains as well as Boiled Green Plantains have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Plantains have 1.3 times more Energy, 1.3 times more Carbohydrate and 2.9 times more Fructose than Boiled Green Plantains.
• While Boiled Green Plantains contain 4.3 times more Omega 3 than Raw Green Plantains.
• Both Raw Green Plantains and Boiled Green Plantains have similar amounts of Sugars, Fiber and Protein per 14 oz.
• Both Raw Green Plantains as well as Boiled Green Plantains have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 14 oz.