Comparing Nutrients in 1 pound Green Plantains VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Green Plantains	Raspberries Puree	Recommended Dietary Allowance
Energy	23.8% 689kcal	8.6% 249kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	40% 52.2g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	41% 29.8g	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	20.6% 15g	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	% 14g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 0.95g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	10% 5.67g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	NA	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	28% 1.4mg	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	34% 136μg	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	73.6% 66.2mg	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	23.3% 3.5mg	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	Raspberries Puree	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	43.3% 0.39mg	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	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	133% 3.07mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	26% 885mg	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	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	7.5% 277g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Plantains VS Raspberries Puree per 1 lb

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

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

• 1 pound of Green Plantains has 1.3 times more Vitamin B1, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.4 times more Vitamin C than Raspberries Puree.
• Both Green Plantains and Raspberries Puree provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per one pound.

Comparing minerals per 1 pound for Green Plantains vs Raspberries Puree:

• 1 pound of Green Plantains has 1.3 times more Copper, 1.6 times more Magnesium and 2.2 times more Potassium than Raspberries Puree.
• While 1 lb of Raspberries Puree with Seeds contains 11.5 times more Calcium, 6.2 times more Manganese, 1.7 times more Zinc and 1.4 times more Water than Raw Green Plantains.
• Both Green Plantains and Raspberries Puree contain similar levels of Iron and Phosphorus per one pound.
• 1 pound of Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Green Plantains has 2.8 times more Energy and 3.2 times more Carbohydrate than Raspberries Puree.
• While 1 lb of Raspberries Puree with Seeds contains 2.9 times more Sugars, 3.2 times more Fructose and 2 times more Fiber than Raw Green Plantains.
• 1 pound of Raspberries Puree provide inadequate amounts of Energy and Protein
• Both Raw Green Plantains as well as Raspberries Puree with Seeds provide inadequate amounts of Omega 3 and Omega 6 in one pound.