Comparing Nutrients in 1 kilogram Boiled Green Plantains VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Boiled Green Plantains	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	41.7% 1210kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	3.06% 0.52g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	224% 292g	61.5% 80g	130g per day for Men 19-50 years
Sugars	31% 22.5g	83.3% 60.4g	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	42% 30.5g	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	% 28g	g per day for Men 19-50 years
Sucrose	% 15g	% 1.8g	g per day for Men 19-50 years
Fiber	68.4% 26g	23.7% 9g	38g per day for Men 19-50 years
Protein	19.5% 11g	18.2% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	NA	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	46% 0.6mg	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	72.5% 290μg	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	101% 91mg	71% 64mg	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	103% 15.4mg	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	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	3% 30mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	75.6% 0.68mg	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	135% 11mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	149% 3.43mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	85% 2890mg	49.7% 1690mg	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	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	18.7% 691g	24.2% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Seedless Raspberries Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Green Plantains versus 1 kg of Seedless Raspberries Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Green Plantains vs Seedless Raspberries Puree:

• 1 kilogram of Boiled Green Plantains has 1.2 times more Vitamin B5, 3.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.4 times more Vitamin C than Seedless Raspberries Puree.
• While 1 kg of Seedless Raspberries Puree contains 1.8 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.3 times more Vitamin B3 than Boiled Green Plantains.

Comparing minerals per 1 kilogram for Boiled Green Plantains vs Seedless Raspberries Puree:

• 1 kilogram of Boiled Green Plantains has 1.9 times more Magnesium and 1.7 times more Potassium than Seedless Raspberries Puree.
• While 1 kg of Seedless Raspberries Puree contains 3.6 times more Iron, 3.1 times more Manganese and 1.3 times more Water than Boiled Green Plantains.
• Both Boiled Green Plantains and Seedless Raspberries Puree contain similar levels of Copper and Phosphorus per one kilogram.
• Both Boiled Green Plantains as well as Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Green Plantains has 3 times more Energy, 3.6 times more Carbohydrate and 2.9 times more Fiber than Seedless Raspberries Puree.
• While 1 kg of Seedless Raspberries Puree contains 1.8 times more Omega 3, 2.7 times more Sugars and 8.7 times more Fructose than Boiled Green Plantains.
• 1 kilogram of Boiled Green Plantains provide inadequate amounts of Omega 3
• 1 kilogram of Seedless Raspberries Puree provide inadequate amounts of Energy
• Both Boiled Green Plantains as well as Seedless Raspberries Puree provide inadequate amounts of Omega 6 and Protein in one kilogram.