Comparing Nutrients in 1 pound Baked Yellow Plantains VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Yellow Plantains	4%	1%	95%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Baked Yellow Plantains	Baked Red Potatoes	Recommended Dietary Allowance
Energy	24.2% 703kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 188g	68.4% 89g	130g per day for Men 19-50 years
Sugars	133% 97g	8.95% 6.5g	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	24% 17.3g	2.75% 2g	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	% 17g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 62g	% 2.04g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Baked Yellow Plantains	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	22.7% 204μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	74% 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	60% 240μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	82.7% 74.4mg	63.5% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.8% 58.5μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Yellow Plantains	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	87.7% 0.79mg	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	16% 1.27mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	34% 0.78mg	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	24% 168mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	63.6% 2164mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	6.85% 253g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Yellow Plantains vs Baked Red Potatoes:

• Baked Yellow Plantains have 45 times more Vitamin A, 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.6 times more Vitamin B5, 2 times more Vitamin B9, 1.3 times more Vitamin C and 4.6 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.3 times more Vitamin B3 than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Baked Whole Red Potatoes have similar amounts of Vitamin B6 per 1 lb.
• Both Baked Yellow Plantains as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Baked Yellow Plantains vs Baked Red Potatoes:

• Baked Yellow Plantains have 1.5 times more Magnesium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4 times more Copper, 2.5 times more Iron, 1.9 times more Phosphorus, 1.9 times more Zinc and 1.4 times more Water than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Baked Whole Red Potatoes have similar amounts of Manganese and Potassium per 1 lb.
• Both Baked Yellow Plantains as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Yellow Plantains have 1.8 times more Energy, 2.1 times more Carbohydrate, 14.9 times more Sugars, 8.7 times more Fructose and 1.2 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Protein than Baked Yellow Plantains.
• Both Baked Yellow Plantains as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.