Comparing Nutrients in 1 pound Yellow Plantains VS Plums, canned, purple, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Plums, canned, purple, water pack, solids and liquids	3%	0%	97%

Macro Nutrients

	Yellow Plantains	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Energy	19% 553kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.047% 0.045g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.014% 0.005g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	38.5% 50g	130g per day for Men 19-50 years
Sugars	110% 79.4g	63% 46g	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	54% 39g	NA	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	% 39.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.82g	NA	g per day for Men 19-50 years
Fiber	20.3% 7.7g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	3.16% 1.77g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	23% 209μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	9.42% 0.12mg	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	25% 100μg	3.4% 13.6μg	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	93% 83.5mg	13.6% 12.2mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	109% 131μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	19.7% 0.18mg	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	31% 2.5mg	9.07% 0.73mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	28.4% 0.65mg	6.5% 0.15mg	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	20.7% 145mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	65% 2209mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	8% 296g	11% 401g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Yellow Plantains vs Plums, canned, purple, water pack, solids and liquids:

• Raw Yellow Plantains have 1.2 times more Vitamin A, 3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 4.2 times more Vitamin B5, 9 times more Vitamin B6, 7.3 times more Vitamin B9, 6.8 times more Vitamin C and 6.7 times more Vitamin K than Plums, canned, purple, water pack, solids and liquids.
• While Plums, canned, purple, water pack, solids and liquids contain more Vitamin E than Raw Yellow Plantains.
• Both Raw Yellow Plantains as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Yellow Plantains vs Plums, canned, purple, water pack, solids and liquids:

• Raw Yellow Plantains have 1.9 times more Copper, 3.4 times more Iron, 7.2 times more Magnesium, 4.4 times more Manganese, 2.5 times more Phosphorus, 3.9 times more Potassium, more Selenium and 2.4 times more Zinc than Plums, canned, purple, water pack, solids and liquids.
• While Plums, canned, purple, water pack, solids and liquids contain 1.4 times more Water than Raw Yellow Plantains.
• Both Raw Yellow Plantains as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Yellow Plantains have 3 times more Energy, 2.9 times more Carbohydrate, 1.7 times more Sugars, 1.9 times more Fiber and 3.3 times more Protein than Plums, canned, purple, water pack, solids and liquids.
• Both Raw Yellow Plantains as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.