Comparing Nutrients in 1 kilogram Baked Yellow Plantains VS Plums

Macros Ratio

	Protein	Fat	Carbs
Baked Yellow Plantains	4%	1%	95%
Plums	5%	5%	90%

Macro Nutrients

	Baked Yellow Plantains	Plums	Recommended Dietary Allowance
Energy	53.4% 1550kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	318% 414g	88% 114g	130g per day for Men 19-50 years
Sugars	294% 213g	137% 99g	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	52.7% 38.2g	42.3% 30.7g	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	% 38g	% 50.7g	g per day for Men 19-50 years
Sucrose	% 137g	% 15.7g	g per day for Men 19-50 years
Fiber	58% 22g	37% 14g	38g per day for Men 19-50 years
Protein	27% 15g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Baked Yellow Plantains	Plums	Recommended Dietary Allowance
Vitamin A	50% 450μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.85mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	22.3% 0.29mg	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	133% 530μg	12.5% 50μg	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	182% 164mg	106% 95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	108% 129μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Yellow Plantains	Plums	Recommended Dietary Allowance
Calcium	3% 30mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	63.3% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	35% 2.8mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	22.6% 0.52mg	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	53% 370mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	140% 4770mg	46% 1570mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	15% 559g	23.6% 872g	3700g per day for Men 19-50 years

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

• Baked Yellow Plantains have 2.6 times more Vitamin A, 3.2 times more Vitamin B1, 5 times more Vitamin B2, 1.6 times more Vitamin B3, 3.9 times more Vitamin B5, 7.2 times more Vitamin B6, 10.6 times more Vitamin B9, 1.7 times more Vitamin C and 2 times more Vitamin K than Raw Plums.
• While Raw Plums contain more Vitamin E than Baked Yellow Plantains.
• Both Baked Yellow Plantains as well as Raw Plums have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Baked Yellow Plantains have 1.6 times more Iron, 5.9 times more Magnesium, 3.2 times more Manganese, 2.3 times more Phosphorus, 3 times more Potassium and 2.1 times more Zinc than Raw Plums.
• While Raw Plums contain 1.3 times more Copper and 1.6 times more Water than Baked Yellow Plantains.
• Both Baked Yellow Plantains as well as Raw Plums have insufficient amounts of Calcium and Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Yellow Plantains have 3.4 times more Energy, 3.6 times more Carbohydrate, 2.2 times more Sugars, 1.2 times more Fructose, 1.6 times more Fiber and 2.2 times more Protein than Raw Plums.
• Both Baked Yellow Plantains as well as Raw Plums have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.