Comparing Nutrients in 1 kilogram Raspberries Puree VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Raspberries Puree	Boiled Green Plantains	Recommended Dietary Allowance
Energy	19% 550kcal	41.7% 1210kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	3.06% 0.52g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	224% 292g	130g per day for Men 19-50 years
Sugars	90% 65.6g	31% 22.5g	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	45.5% 33g	4.83% 3.5g	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	% 30.5g	% 3.8g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 15g	g per day for Men 19-50 years
Fiber	113% 43g	68.4% 26g	38g per day for Men 19-50 years
Protein	19.6% 11g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	169% 2.2mg	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	75% 300μg	120% 480μg	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	162% 146mg	101% 91mg	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	51.3% 7.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	23% 230mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	89% 0.8mg	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	86.3% 6.9mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	47.4% 1.1mg	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	43% 300mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	85% 2890mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	23.2% 859g	18.7% 691g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Raspberries Puree has 1.6 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.6 times more Vitamin C than Boiled Green Plantains.
• While 1 kg of Boiled Green Plantains contains 5.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raspberries Puree with Seeds.
• Both Raspberries Puree and Boiled Green Plantains provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.

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

• 1 kilogram of Raspberries Puree has 7.7 times more Calcium, 2.3 times more Iron, 6.2 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Zinc and 1.2 times more Water than Boiled Green Plantains.
• While 1 kg of Boiled Green Plantains contains 1.5 times more Potassium than Raspberries Puree with Seeds.
• Both Raspberries Puree and Boiled Green Plantains contain similar levels of Copper and Magnesium per one kilogram.
• 1 kilogram of Boiled Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raspberries Puree has 2.9 times more Sugars, 9.4 times more Fructose and 1.7 times more Fiber than Boiled Green Plantains.
• While 1 kg of Boiled Green Plantains contains 2.2 times more Energy and 2.5 times more Carbohydrate than Raspberries Puree with Seeds.
• 1 kilogram of Raspberries Puree provide inadequate amounts of Energy
• Both Raspberries Puree with Seeds as well as Boiled Green Plantains provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.