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

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Cherry juice, tart	2%	8%	90%

Macro Nutrients

	Green Plantains	Cherry juice, tart	Recommended Dietary Allowance
Energy	52.4% 1520kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	NA	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 367g	105% 137g	130g per day for Men 19-50 years
Sugars	31.6% 23g	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	14% 10g	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	% 11g	% 72.6g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	NA	38g per day for Men 19-50 years
Protein	22.3% 12.5g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	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	83.3% 1mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	70% 280μg	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	224% 202mg	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Cherry juice, tart	Recommended Dietary Allowance
Calcium	2% 20mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	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	94% 7.5mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	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	44.3% 310mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	47.4% 1610mg	3400mg per day for Men 19-50 years
Selenium	NA	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	16.4% 1.8mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	16.5% 611g	23% 852g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 1.7 times more Vitamin B1, 1.9 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.

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

• Raw Green Plantains have 2.8 times more Copper, 1.8 times more Iron, 3.7 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 2.7 times more Potassium and 6 times more Zinc than Cherry juice, tart.
• While Cherry juice, tart contains 6.5 times more Calcium and 1.4 times more Water than Raw Green Plantains.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Plantains have 2.6 times more Energy, 2.7 times more Carbohydrate and 4 times more Protein than Cherry juice, tart.
• While Cherry juice, tart contains 5.3 times more Sugars and 4.9 times more Fructose than Raw Green Plantains.
• Both Raw Green Plantains as well as Cherry juice, tart have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.