Comparing Nutrients in 1 kilogram Yellow Plantains VS Plums

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Plums	5%	5%	90%

Macro Nutrients

	Yellow Plantains	Plums	Recommended Dietary Allowance
Energy	42% 1220kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	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	245% 319g	88% 114g	130g per day for Men 19-50 years
Sugars	242% 175g	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	119% 86.4g	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	% 87g	% 50.7g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 15.7g	g per day for Men 19-50 years
Fiber	44.7% 17g	37% 14g	38g per day for Men 19-50 years
Protein	23.2% 13g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Plums	Recommended Dietary Allowance
Vitamin A	62.2% 560μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.7% 0.62mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	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	55% 220μg	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	204% 184mg	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	240% 288μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Plums	Recommended Dietary Allowance
Calcium	3% 30mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	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	68.8% 5.5mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	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	45.7% 320mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	143% 4870mg	46% 1570mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	17.6% 652g	23.6% 872g	3700g per day for Men 19-50 years

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

• Raw Yellow Plantains have 3.3 times more Vitamin A, 2.2 times more Vitamin B1, 2.9 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 8.3 times more Vitamin B6, 4.4 times more Vitamin B9, 1.9 times more Vitamin C and 4.5 times more Vitamin K than Raw Plums.
• While Raw Plums contain more Vitamin E than Raw Yellow Plantains.
• Both Raw 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 Yellow Plantains vs Plums:

• Raw Yellow Plantains have 1.3 times more Copper, 3.2 times more Iron, 5.1 times more Magnesium, 2.8 times more Manganese, 2 times more Phosphorus, 3.1 times more Potassium, more Selenium and 1.9 times more Zinc than Raw Plums.
• While Raw Plums contain 1.3 times more Water than Raw Yellow Plantains.
• Both Raw Yellow Plantains as well as Raw Plums have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Yellow Plantains have 2.7 times more Energy, 2.8 times more Carbohydrate, 1.8 times more Sugars, 2.8 times more Fructose, 1.2 times more Fiber and 1.9 times more Protein than Raw Plums.
• Both Raw Yellow Plantains as well as Raw Plums have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.