Comparing Nutrients in 300 calories Boiled Green Plantains VS Roasted Cashews

Weight per 300 calories

• Boiled Green Plantains: 248g
• Roasted Cashews: 52.3g

Dry Roasted Cashew Nuts have 4.7 times more energy per unit of mass than Boiled Green Plantains, which is very high 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 Roasted Cashews?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Boiled Green Plantains	Roasted Cashews	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	25% 24.2g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	4.03% 0.064g	5.26% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	23.5% 4g	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	13% 17g	130g per day for Men 19-50 years
Sugars	7.7% 5.58g	3.6% 2.6g	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	4.13% 1.57g	38g per day for Men 19-50 years
Protein	4.83% 2.7g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	8.04% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.04% 0.97mg	4.57% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	10.3% 0.13mg	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	9% 36μg	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	0% 0mg	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	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.85% 9.42μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Roasted Cashews	Recommended Dietary Allowance
Calcium	0.74% 7.44mg	2.35% 23.5mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	129% 1.16mg	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	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.4mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	18.8% 0.43mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	8.7% 295mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6.1μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.96mg	0.56% 8.36mg	1500mg per day for Men 19-50 years
Zinc	3.16% 0.35mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.024% 0.89g	3700g per day for Men 19-50 years

Boiled Green Plantains VS Roasted Cashews Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Green Plantains have 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 4.1 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Roasted Cashews.
• While 300 kcal of Dry Roasted Cashew Nuts contain 1.9 times more Vitamin K than Boiled Green Plantains.
• Both Boiled Green Plantains and Roasted Cashews provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Roasted Cashews have insufficient amounts of Vitamin B3 and Vitamin C

Comparing minerals per 300 calories for Boiled Green Plantains vs Roasted Cashews:

• 300 calories of Boiled Green Plantains have 2.4 times more Potassium than Roasted Cashews.
• While 300 kcal of Dry Roasted Cashew Nuts contain 5.8 times more Copper, 4.2 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 4.3 times more Phosphorus, more Selenium and 8.4 times more Zinc than Boiled Green Plantains.
• 300 calories of Boiled Green Plantains lack sufficient amounts of Selenium and Zinc
• Both Boiled Green Plantains as well as Dry Roasted Cashew Nuts lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Green Plantains have 4.2 times more Carbohydrate, 2.1 times more Sugars and 4.1 times more Fiber than Roasted Cashews.
• While 300 kcal of Dry Roasted Cashew Nuts contain 122.1 times more Fat, 26.8 times more Saturated Fat, 31.1 times more Omega 6 and 3 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Roasted Cashews offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Green Plantains provide inadequate amounts of Omega 6 and Protein
• 300 calories of Roasted Cashews provide inadequate amounts of Fiber
• Both Boiled Green Plantains as well as Dry Roasted Cashew Nuts provide inadequate amounts of Omega 3 in 300 calories.