Comparing Nutrients in 14 ounces Green Plantains VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Green Plantains	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	21% 603kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	24.4% 31.7g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	33% 24g	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	16.7% 12g	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	% 11g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 0.71g	g per day for Men 19-50 years
Fiber	23% 8.73g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	7.23% 4.05g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	NA	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	18.3% 0.24mg	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	28.8% 115μg	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	28.2% 25.4mg	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	40.7% 6.1mg	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	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	30% 0.27mg	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	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	59% 1.36mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	50.3% 1711mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	6.55% 243g	9.62% 356g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Plantains VS Seedless Raspberries Puree per 14 oz

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

Lets compare vitamin content per 14 ounces of Green Plantains vs Seedless Raspberries Puree:

• 14 ounces of Green Plantains have 1.7 times more Vitamin B5 and 3.2 times more Vitamin C than Seedless Raspberries Puree.
• Both Green Plantains and Seedless Raspberries Puree provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per 14 ounces.

Comparing minerals per 14 ounces for Green Plantains vs Seedless Raspberries Puree:

• 14 ounces of Green Plantains have 1.7 times more Copper, 2.7 times more Magnesium, 1.6 times more Phosphorus and 2.6 times more Potassium than Seedless Raspberries Puree.
• While 14 oz of Seedless Raspberries Puree contain 1.4 times more Iron, 3.1 times more Manganese and 1.5 times more Water than Raw Green Plantains.
• Both Raw Green Plantains as well as Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Green Plantains have 3.7 times more Energy, 4.6 times more Carbohydrate, 2.4 times more Fiber and 1.2 times more Protein than Seedless Raspberries Puree.
• While 14 oz of Seedless Raspberries Puree contain 7.8 times more Omega 3, 2.6 times more Sugars and 3 times more Fructose than Raw Green Plantains.
• 14 ounces of Green Plantains provide inadequate amounts of Omega 3
• 14 ounces of Seedless Raspberries Puree provide inadequate amounts of Energy and Protein
• Both Raw Green Plantains as well as Seedless Raspberries Puree provide inadequate amounts of Omega 6 in 14 ounces.