Comparing Nutrients in 300 calories Boiled Green Plantains VS Seedless Raspberries Puree

Weight per 300 calories

• Boiled Green Plantains: 248g
• Seedless Raspberries Puree: 732g

Boiled Green Plantains have 3 times more energy per 100g than Seedless Raspberries Puree. It has average energy density when compared to other foods. Seedless Raspberries Puree having low energy density.

Which food has more nutrients per 300 calories - Boiled Green Plantains or Seedless Raspberries Puree?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Boiled Green Plantains	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	6.56% 6.37g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	4.03% 0.064g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	1.85% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.3g	45% 58.5g	130g per day for Men 19-50 years
Sugars	7.7% 5.58g	61% 44g	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	30.8% 22.3g	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	% 20.6g	g per day for Men 19-50 years
Sucrose	% 3.77g	% 1.3g	g per day for Men 19-50 years
Fiber	17% 6.45g	17.3% 6.6g	38g per day for Men 19-50 years
Protein	4.83% 2.7g	13.3% 7.46g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	NA	1.63% 14.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	56.3% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.04% 0.97mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	45.4% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	33.8% 0.44mg	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	53% 212μg	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	25% 22.6mg	52% 47mg	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	NA	75% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.85% 9.42μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	0.74% 7.44mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	55.3% 0.5mg	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	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.4mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	109% 2.5mg	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	21% 146mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	36.4% 1237mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 4.96mg	1.95% 29.3mg	1500mg per day for Men 19-50 years
Zinc	3.16% 0.35mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4.63% 171g	17.7% 656g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Green Plantains vs Seedless Raspberries Puree:

• Boiled Green Plantains have 1.2 times more Vitamin B6 than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 5.3 times more Vitamin B1, 4.5 times more Vitamin B2, 3.7 times more Vitamin B3, 2.4 times more Vitamin B5, 1.8 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled Green Plantains.

Comparing minerals per 300 calories for Boiled Green Plantains vs Seedless Raspberries Puree:

• Seedless Raspberries Puree contain 13.8 times more Calcium, 2.5 times more Copper, 10.6 times more Iron, 1.6 times more Magnesium, 9.3 times more Manganese, 2.5 times more Phosphorus, 1.7 times more Potassium, 3.8 times more Zinc and 3.8 times more Water than Boiled Green Plantains.

Comparison of macro-nutrients per 300 calories:

• Boiled Green Plantains have 1.2 times more Carbohydrate than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 32.1 times more Fat, 5.3 times more Omega 3, 7.9 times more Sugars, 25.7 times more Fructose and 2.8 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Seedless Raspberries Puree have similar amounts of Energy and Fiber per 300 kcal.
• Both Boiled Green Plantains as well as Seedless Raspberries Puree have insufficient amounts of Omega 6, Glucose and Sucrose in 300 kcal.