Comparing Nutrients in 14 ounces Green Plantains VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Green Plantains	Raspberries Puree	Recommended Dietary Allowance
Energy	21% 603kcal	7.53% 218kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	35% 45.7g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	36% 26g	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	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 0.83g	g per day for Men 19-50 years
Fiber	23% 8.73g	45% 17g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	NA	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	11.4% 1.83mg	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	11.3% 0.15mg	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	29.8% 119μg	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	64.4% 58mg	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	20.4% 3.06mg	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	Raspberries Puree	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	38% 0.34mg	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	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	117% 2.7mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	50.3% 1711mg	22.8% 774mg	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	11% 1.23mg	11mg per day for Men 19-50 years
Water	6.55% 243g	9.2% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Plantains VS Raspberries Puree per 14 oz

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

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

• 14 ounces of Green Plantains have 1.3 times more Vitamin B1, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.4 times more Vitamin C than Raspberries Puree.
• Both Green Plantains and Raspberries Puree provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 14 ounces.

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

• 14 ounces of Green Plantains have 1.3 times more Copper, 1.6 times more Magnesium and 2.2 times more Potassium than Raspberries Puree.
• While 14 oz of Raspberries Puree with Seeds contain 11.5 times more Calcium, 6.2 times more Manganese, 1.7 times more Zinc and 1.4 times more Water than Raw Green Plantains.
• Both Green Plantains and Raspberries Puree contain similar levels of Iron and Phosphorus per 14 ounces.
• 14 ounces of Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Green Plantains have 2.8 times more Energy and 3.2 times more Carbohydrate than Raspberries Puree.
• While 14 oz of Raspberries Puree with Seeds contain 2.9 times more Sugars, 3.2 times more Fructose and 2 times more Fiber than Raw Green Plantains.
• 14 ounces of Raspberries Puree provide inadequate amounts of Energy and Protein
• Both Raw Green Plantains as well as Raspberries Puree with Seeds provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.