Comparing Nutrients in 1 pound Green Plantains VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Green Plantains	Boiled Green Plantains	Recommended Dietary Allowance
Energy	23.8% 689kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	102% 132g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	14% 10.2g	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	2.2% 1.6g	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	% 1.72g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 6.9g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	31% 11.8g	38g per day for Men 19-50 years
Protein	10% 5.67g	8.83% 4.94g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Boiled Green Plantains	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	76.8% 1mg	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	54.4% 218μg	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	102% 92mg	46% 41.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14.4% 17.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	40.3% 0.36mg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	21.5% 0.49mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	38.6% 1311mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	7.5% 277g	8.47% 313g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.2 times more Vitamin C than Boiled Green Plantains.
• While Boiled Green Plantains contain 3.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Green Plantains.

Comparing minerals per 1 pound for Green Plantains vs Boiled Green Plantains:

• Raw Green Plantains have 1.5 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Zinc than Boiled Green Plantains.
• Both Raw Green Plantains and Boiled Green Plantains have similar amounts of Manganese and Water per 1 lb.
• Both Raw Green Plantains as well as Boiled Green Plantains have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Green Plantains have 1.3 times more Energy, 1.3 times more Carbohydrate and 2.9 times more Fructose than Boiled Green Plantains.
• While Boiled Green Plantains contain 4.3 times more Omega 3 than Raw Green Plantains.
• Both Raw Green Plantains and Boiled Green Plantains have similar amounts of Sugars, Fiber and Protein per 1 lb.
• Both Raw Green Plantains as well as Boiled Green Plantains have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 lb.