Comparing Nutrients in 14 ounces Yellow Plantains VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Yellow Plantains	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	16.7% 484kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	126% 164g	130g per day for Men 19-50 years
Sugars	96% 69.5g	117% 84.7g	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	47.3% 34.3g	21% 15g	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	% 34.5g	% 15g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 54.4g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	23% 8.73g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	24.7% 222μg	20% 179μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	64% 0.83mg	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	22% 87.3μg	52.6% 210μg	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	81% 73mg	72.3% 65mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	42.7% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	19.4% 0.17mg	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	27.3% 2.2mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	28.5% 0.65mg	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	18% 127mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	57% 1933mg	55.7% 1893mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	7% 259g	6% 222g	3700g per day for Men 19-50 years

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

• Raw Yellow Plantains have 1.2 times more Vitamin A and 2.2 times more Vitamin K than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B5 and 2.4 times more Vitamin B9 than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Baked Yellow Plantains have similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per 14 oz.
• Both Raw Yellow Plantains as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Raw Yellow Plantains have 1.7 times more Copper, 2 times more Iron and more Selenium than Baked Yellow Plantains.
• Both Raw Yellow Plantains and Baked Yellow Plantains have similar amounts of Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 14 oz.
• Both Raw Yellow Plantains as well as Baked Yellow Plantains have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Yellow Plantains have 2.3 times more Fructose than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 1.3 times more Energy, 1.3 times more Carbohydrate and 1.3 times more Fiber than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Baked Yellow Plantains have similar amounts of Sugars and Protein per 14 oz.
• Both Raw Yellow Plantains as well as Baked Yellow Plantains have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.