Comparing Nutrients in 1 kilogram Boiled Green Plantains VS Cherry juice, tart

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Cherry juice, tart	2%	8%	90%

Macro Nutrients

	Boiled Green Plantains	Cherry juice, tart	Recommended Dietary Allowance
Energy	41.7% 1210kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	NA	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	NA	1.6g per day for Men 19-50 years
Omega 6	3.06% 0.52g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 292g	105% 137g	130g per day for Men 19-50 years
Sugars	31% 22.5g	168% 122g	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	4.83% 3.5g	68.3% 49.5g	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	% 3.8g	% 72.6g	g per day for Men 19-50 years
Sucrose	% 15g	% 0g	g per day for Men 19-50 years
Fiber	68.4% 26g	NA	38g per day for Men 19-50 years
Protein	19.5% 11g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	28.5% 0.37mg	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	120% 480μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 91mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.7% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Cherry juice, tart	Recommended Dietary Allowance
Calcium	3% 30mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	46.7% 0.42mg	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	37.5% 3mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	26% 0.6mg	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	34.3% 240mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	85% 2890mg	47.4% 1610mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	18.7% 691g	23% 852g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Green Plantains vs Cherry juice, tart:

• Boiled Green Plantains have 5.9 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.
• Both Boiled Green Plantains and Cherry juice, tart have similar amounts of Vitamin B1 per 1 kg.

Comparing minerals per 1 kilogram for Boiled Green Plantains vs Cherry juice, tart:

• Boiled Green Plantains have 1.9 times more Copper, 2.5 times more Magnesium, 1.8 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Potassium and 4.7 times more Zinc than Cherry juice, tart.
• While Cherry juice, tart contains 4.3 times more Calcium and 1.4 times more Iron than Boiled Green Plantains.
• Both Boiled Green Plantains and Cherry juice, tart have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Green Plantains have 2.1 times more Energy, 2.1 times more Carbohydrate and 3.5 times more Protein than Cherry juice, tart.
• While Cherry juice, tart contains 5.4 times more Sugars and 14.1 times more Fructose than Boiled Green Plantains.
• Both Boiled Green Plantains as well as Cherry juice, tart have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.