Comparing Nutrients in 1 pound Raspberry Juice Concentrate VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Raspberry Juice Concentrate	Boiled Green Plantains	Recommended Dietary Allowance
Energy	34.6% 1002kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	6.27% 6.08g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	186% 241g	102% 132g	130g per day for Men 19-50 years
Sugars	239% 173g	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	126% 91g	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	% 77.6g	% 1.72g	g per day for Men 19-50 years
Sucrose	% 4.67g	% 6.9g	g per day for Men 19-50 years
Fiber	13% 5g	31% 11.8g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	8.83% 4.94g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.54mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	245% 12.2mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.2% 1.13mg	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	10.2% 41μg	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	192% 173mg	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	1.8% 0.27mg	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

	Raspberry Juice Concentrate	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	44% 440mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	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	65.8% 5.26mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	921% 21mg	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	64.8% 454mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	157% 5343mg	38.6% 1311mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	5.04% 187g	8.47% 313g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberry Juice Concentrate VS Boiled Green Plantains per 1 lb

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

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

• 1 pound of Raspberry Juice Concentrate has 5 times more Vitamin B1, 5.2 times more Vitamin B2, 10 times more Vitamin B3, 7.1 times more Vitamin B5 and 4.2 times more Vitamin C than Boiled Green Plantains.
• While 1 lb of Boiled Green Plantains contains 5.3 times more Vitamin B9 than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Boiled Green Plantains provide similar amounts of Vitamin B6 per one pound.

Comparing minerals per 1 pound for Raspberry Juice Concentrate vs Boiled Green Plantains:

• 1 pound of Raspberry Juice Concentrate has 32.3 times more Calcium, 1.7 times more Copper, 3.9 times more Iron, 4 times more Magnesium, 42.8 times more Manganese, 4.2 times more Phosphorus, 4.1 times more Potassium and 9.2 times more Zinc than Boiled Green Plantains.
• 1 pound of Boiled Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raspberry Juice Concentrate has 1.8 times more Energy, 1.8 times more Carbohydrate, 17 times more Sugars, 57.4 times more Fructose and 2.8 times more Protein than Boiled Green Plantains.
• While 1 lb of Boiled Green Plantains contains 2.4 times more Fiber than Raspberry Juice Concentrate.
• 1 pound of Boiled Green Plantains provide inadequate amounts of Protein
• Both Raspberry Juice Concentrate as well as Boiled Green Plantains provide inadequate amounts of Omega 3 and Omega 6 in one pound.