Comparing Nutrients in 1 kilogram Green Plantains VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Green Plantains	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	52.4% 1520kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	282% 367g	61.5% 80g	130g per day for Men 19-50 years
Sugars	31.6% 23g	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	14% 10g	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	% 11g	% 28g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 1.8g	g per day for Men 19-50 years
Fiber	58% 22g	23.7% 9g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	18.2% 10g	56g per day for Men 19-50 years

Vitamins

	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	83.3% 1mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	70% 280μg	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	224% 202mg	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	2% 20mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	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	94% 7.5mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	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	44.3% 310mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	49.7% 1690mg	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	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	16.5% 611g	24.2% 897g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Green Plantains vs Seedless Raspberries Puree:

• 1 kilogram of Green Plantains has 1.7 times more Vitamin B5 and 3.2 times more Vitamin C than Seedless Raspberries Puree.
• Both Green Plantains and Seedless Raspberries Puree provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per one kilogram.

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

• 1 kilogram of Green Plantains has 1.7 times more Copper, 2.7 times more Magnesium, 1.6 times more Phosphorus and 2.6 times more Potassium than Seedless Raspberries Puree.
• While 1 kg of Seedless Raspberries Puree contains 1.4 times more Iron, 3.1 times more Manganese and 1.5 times more Water than Raw Green Plantains.
• Both Raw 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 Green Plantains has 3.7 times more Energy, 4.6 times more Carbohydrate, 2.4 times more Fiber and 1.2 times more Protein than Seedless Raspberries Puree.
• While 1 kg of Seedless Raspberries Puree contains 7.8 times more Omega 3, 2.6 times more Sugars and 3 times more Fructose than Raw Green Plantains.
• 1 kilogram of Green Plantains provide inadequate amounts of Omega 3
• 1 kilogram of Seedless Raspberries Puree provide inadequate amounts of Energy and Protein
• Both Raw Green Plantains as well as Seedless Raspberries Puree provide inadequate amounts of Omega 6 in one kilogram.