Comparing Nutrients in 1 kilogram Pitanga VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Pitanga	9%	10%	81%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Pitanga	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	11.4% 330kcal	53.4% 1550kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.6% 75g	318% 414g	130g per day for Men 19-50 years
Sugars	NA	294% 213g	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	NA	52.7% 38.2g	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	NA	% 38g	g per day for Men 19-50 years
Sucrose	NA	% 137g	g per day for Men 19-50 years
Fiber	NA	58% 22g	38g per day for Men 19-50 years
Protein	14.3% 8g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Pitanga	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	83.3% 750μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	43% 6.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	162% 2.1mg	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	NA	133% 530μg	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	292% 263mg	182% 164mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	108% 129μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pitanga	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	9% 90mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	NA	49% 0.44mg	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	25% 2mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	NA	71.7% 1.65mg	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	15.7% 110mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	140% 4770mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	19% 2.1mg	11mg per day for Men 19-50 years
Water	24.5% 908g	15% 559g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pitanga vs Baked Yellow Plantains:

• Raw Pitanga has 1.7 times more Vitamin A and 1.6 times more Vitamin C than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 3 times more Vitamin B1, 3.3 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw Pitanga.
• Both Raw Pitanga as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Pitanga vs Baked Yellow Plantains:

• Raw Pitanga has 1.6 times more Water than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 1.4 times more Iron, 3.4 times more Magnesium, 3.4 times more Phosphorus and 4.6 times more Potassium than Raw Pitanga.
• Both Raw Pitanga as well as Baked Yellow Plantains have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Yellow Plantains contain 4.7 times more Energy, 5.5 times more Carbohydrate and 1.9 times more Protein than Raw Pitanga.
• Both Raw Pitanga as well as Baked Yellow Plantains have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.