Comparing Nutrients in 300 calories Boiled Green Plantains VS Cassava

Weight per 300 calories

• Boiled Green Plantains: 248g
• Cassava: 188g

Raw Cassava has 1.3 times more energy per unit of mass than Boiled Green Plantains, which is above average in comparison to other foods. Boiled Green Plantains having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Green Plantains or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Cassava	3%	2%	95%

Macro Nutrients

	Boiled Green Plantains	Cassava	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	4.03% 0.064g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.3g	55% 71.4g	130g per day for Men 19-50 years
Sugars	7.7% 5.58g	4.4% 3.2g	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	1.2% 0.87g	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	% 0.94g	NA	g per day for Men 19-50 years
Sucrose	% 3.77g	NA	g per day for Men 19-50 years
Fiber	17% 6.45g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	4.83% 2.7g	4.55% 2.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Cassava	Recommended Dietary Allowance
Vitamin A	NA	0.21% 1.88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.04% 0.97mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	12.7% 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	29.8% 119μg	12.7% 50.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.6mg	43% 38.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.38% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.85% 9.42μg	2.97% 3.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Cassava	Recommended Dietary Allowance
Calcium	0.74% 7.44mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	21% 0.19mg	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	9.3% 0.74mg	6.33% 0.51mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.4mg	9.38% 39.4mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	31.3% 0.72mg	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	8.5% 59.5mg	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.96mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	3.16% 0.35mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	4.63% 171g	3.02% 112g	3700g per day for Men 19-50 years

Boiled Green Plantains VS Cassava Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Green Plantains or Cassava?

Lets compare vitamin content per 300 calories of Boiled Green Plantains vs Cassava:

• 300 calories of Boiled Green Plantains have 1.8 times more Vitamin B2, 4.7 times more Vitamin B5, 3.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 2.6 times more Vitamin K than Cassava.
• While 300 kcal of Raw Cassava contain 1.3 times more Vitamin B1, 1.7 times more Vitamin B3 and 1.7 times more Vitamin C than Boiled Green Plantains.
• 300 calories of Cassava have insufficient amounts of Vitamin B5 and Vitamin K

Comparing minerals per 300 calories for Boiled Green Plantains vs Cassava:

• 300 calories of Boiled Green Plantains have 1.5 times more Iron, 1.8 times more Magnesium and 1.4 times more Potassium than Cassava.
• While 300 kcal of Raw Cassava contain 2.7 times more Manganese than Boiled Green Plantains.
• Both Boiled Green Plantains and Cassava contain similar levels of Copper and Phosphorus per 300 calories.
• Both Boiled Green Plantains as well as Raw Cassava lack sufficient amounts of Calcium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Green Plantains have 1.8 times more Sugars and 1.9 times more Fiber than Cassava.
• Both Boiled Green Plantains and Cassava offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled Green Plantains as well as Raw Cassava provide inadequate amounts of Omega 3, Omega 6 and Protein in 300 calories.