Comparing Nutrients in 1 pound Green Plantains VS Cherry juice, tart

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Cherry juice, tart	2%	8%	90%

Macro Nutrients

	Green Plantains	Cherry juice, tart	Recommended Dietary Allowance
Energy	23.8% 689kcal	9.23% 268kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	NA	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	NA	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	48% 62g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	76.4% 55.4g	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	6.4% 4.63g	31% 22.5g	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	% 4.94g	% 33g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 0g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	NA	38g per day for Men 19-50 years
Protein	10% 5.67g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	13% 0.17mg	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	31.8% 127μg	NA	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	102% 92mg	0% 0mg	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	NA	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	Cherry juice, tart	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	21% 0.19mg	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	42.5% 3.4mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	12% 0.27mg	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	20% 141mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	7.5% 277g	10.4% 386g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Green Plantains vs Cherry juice, tart:

• Raw Green Plantains have 1.7 times more Vitamin B1, 1.9 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.

Comparing minerals per 1 pound for Green Plantains vs Cherry juice, tart:

• Raw Green Plantains have 2.8 times more Copper, 1.8 times more Iron, 3.7 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 2.7 times more Potassium and 6 times more Zinc than Cherry juice, tart.
• While Cherry juice, tart contains 6.5 times more Calcium and 1.4 times more Water than Raw Green Plantains.

Comparison of macro-nutrients per 1 pound:

• Raw Green Plantains have 2.6 times more Energy, 2.7 times more Carbohydrate and 4 times more Protein than Cherry juice, tart.
• While Cherry juice, tart contains 5.3 times more Sugars and 4.9 times more Fructose than Raw Green Plantains.
• Both Raw Green Plantains as well as Cherry juice, tart have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.