Comparing Nutrients in 14 ounces Baked Yellow Plantains VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Yellow Plantains	4%	1%	95%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Baked Yellow Plantains	Baked Red Potatoes	Recommended Dietary Allowance
Energy	21.2% 615kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	60% 77.8g	130g per day for Men 19-50 years
Sugars	117% 84.7g	7.83% 5.68g	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	21% 15g	2.4% 1.75g	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	% 15g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 54.4g	% 1.8g	g per day for Men 19-50 years
Fiber	23% 8.73g	19% 7.14g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Baked Yellow Plantains	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	20% 179μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	64.7% 0.84mg	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	52.6% 210μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72.3% 65mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.7% 51μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Yellow Plantains	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	76.7% 0.69mg	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	14% 1.1mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	28.5% 0.65mg	30% 0.69mg	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	21% 147mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	55.7% 1893mg	63.6% 2163mg	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	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	6% 222g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Yellow Plantains vs Baked Red Potatoes:

• Baked Yellow Plantains have 45 times more Vitamin A, 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.6 times more Vitamin B5, 2 times more Vitamin B9, 1.3 times more Vitamin C and 4.6 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.3 times more Vitamin B3 than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Baked Whole Red Potatoes have similar amounts of Vitamin B6 per 14 oz.
• Both Baked Yellow Plantains as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked Yellow Plantains vs Baked Red Potatoes:

• Baked Yellow Plantains have 1.5 times more Magnesium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4 times more Copper, 2.5 times more Iron, 1.9 times more Phosphorus, 1.9 times more Zinc and 1.4 times more Water than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Baked Whole Red Potatoes have similar amounts of Manganese and Potassium per 14 oz.
• Both Baked Yellow Plantains as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Yellow Plantains have 1.8 times more Energy, 2.1 times more Carbohydrate, 14.9 times more Sugars, 8.7 times more Fructose and 1.2 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Protein than Baked Yellow Plantains.
• Both Baked Yellow Plantains as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.