Comparing Nutrients in 1 pound Boiled Green Plantains VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Green Plantains	Baked White Potatoes	Recommended Dietary Allowance
Energy	19% 549kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	73.6% 96g	130g per day for Men 19-50 years
Sugars	14% 10.2g	9.57% 6.94g	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	2.2% 1.6g	2.25% 1.63g	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	% 1.72g	% 2.86g	g per day for Men 19-50 years
Sucrose	% 6.9g	% 1.8g	g per day for Men 19-50 years
Fiber	31% 11.8g	25% 9.53g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	73.6% 0.96mg	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	54.4% 218μg	43% 172μg	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	46% 41.3mg	63.5% 57mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	64% 0.58mg	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	17% 1.36mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	37.3% 0.86mg	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	15.6% 109mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	38.6% 1311mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.47% 313g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Green Plantains vs Baked White Potatoes:

• Boiled Green Plantains have 1.5 times more Vitamin B2, 1.3 times more Vitamin B9 and 1.4 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.9 times more Vitamin B3 and 1.4 times more Vitamin C than Boiled Green Plantains.
• Both Boiled Green Plantains and Baked Whole White Potatoes have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 1 lb.

Comparing minerals per 1 pound for Boiled Green Plantains vs Baked White Potatoes:

• Baked Whole White Potatoes contain 3.3 times more Calcium, 1.6 times more Copper, 2.1 times more Iron, 1.7 times more Manganese, 3.1 times more Phosphorus, 1.9 times more Potassium and 2.5 times more Zinc than Boiled Green Plantains.
• Both Boiled Green Plantains and Baked Whole White Potatoes have similar amounts of Magnesium and Water per 1 lb.
• Both Boiled Green Plantains as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Green Plantains have 1.3 times more Energy, 1.7 times more Omega 3, 1.4 times more Carbohydrate, 1.5 times more Sugars and 1.2 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 1 lb.