Comparing Nutrients in 300 calories Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water VS Yellow Plantains

Weight per 300 calories

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water: 588g
• Yellow Plantains: 246g

Raw Yellow Plantains have 2.4 times more energy per unit of mass than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water, which is average in comparison to other foods. Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water having low energy density.

Which food has more nutrients per 300 calories - Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water or Yellow Plantains?

Macros Ratio

	Protein	Fat	Carbs
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	3%	1%	96%
Yellow Plantains	4%	2%	94%

Macro Nutrients

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Yellow Plantains	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.037% 0.012g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.47% 0.024g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.3% 74.5g	60.3% 78.4g	130g per day for Men 19-50 years
Sugars	101% 73.4g	59.4% 43g	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	NA	29.3% 21.2g	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	NA	% 21.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	3.1% 1.18g	11% 4.2g	38g per day for Men 19-50 years
Protein	4.2% 2.35g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Yellow Plantains	Recommended Dietary Allowance
Vitamin A	0.65% 5.9μg	15.3% 138μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.3% 0.41mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.05% 0.12mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.35% 1.18mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	45.8% 0.6mg	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	16% 64.7μg	13.5% 54μg	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	78.4% 70.6mg	50.3% 45.2mg	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	0.39% 0.059mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.47% 1.76μg	59% 71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Yellow Plantains	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	0.74% 7.38mg	1000mg per day for Men 19-50 years
Copper	29.4% 0.26mg	20.2% 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	11.8% 0.94mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.4mg	21% 88.5mg	420mg per day for Men 19-50 years
Manganese	268% 6.17mg	15.4% 0.35mg	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	7.56% 53mg	11.2% 78.7mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	35.2% 1198mg	3400mg per day for Men 19-50 years
Selenium	1.07% 0.59μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	0.39% 5.9mg	0.66% 9.84mg	1500mg per day for Men 19-50 years
Zinc	4.28% 0.47mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	13.8% 509g	4.33% 160g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water vs Yellow Plantains:

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water has 2.7 times more Vitamin B1 and 1.6 times more Vitamin C than Raw Yellow Plantains.
• While Raw Yellow Plantains contain 23.4 times more Vitamin A, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 40.1 times more Vitamin K than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water and Raw Yellow Plantains have similar amounts of Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water as well as Raw Yellow Plantains have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water vs Yellow Plantains:

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water has 10.4 times more Calcium, 1.5 times more Copper, 17.4 times more Manganese and 3.2 times more Water than Raw Yellow Plantains.
• While Raw Yellow Plantains contain 1.4 times more Iron, 1.5 times more Phosphorus, 1.5 times more Potassium and 6.3 times more Selenium than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water and Raw Yellow Plantains have similar amounts of Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water has 1.7 times more Sugars than Raw Yellow Plantains.
• While Raw Yellow Plantains contain 3.6 times more Fiber and 1.4 times more Protein than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water and Raw Yellow Plantains have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water as well as Raw Yellow Plantains have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.