Comparing Nutrients in 300 calories Green Plantains VS Boiled Green Plantains

Weight per 300 calories

• Green Plantains: 197g
• Boiled Green Plantains: 248g

Green Plantains have 1.3 times more energy per 100g than Boiled Green Plantains. It has above average energy density when compared to other foods. Boiled Green Plantains having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Green Plantains	Boiled Green Plantains	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	4.03% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	55.6% 72.3g	130g per day for Men 19-50 years
Sugars	6.23% 4.5g	7.7% 5.58g	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	2.78% 2g	1.2% 0.87g	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	% 2.15g	% 0.94g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 3.77g	g per day for Men 19-50 years
Fiber	11.4% 4.34g	17% 6.45g	38g per day for Men 19-50 years
Protein	4.4% 2.47g	4.83% 2.7g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	6.04% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	42% 0.55mg	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	14% 55.3μg	29.8% 119μg	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	44.3% 40mg	25% 22.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.85% 9.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	0.39% 3.95mg	0.74% 7.44mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	22% 0.2mg	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	18.5% 1.5mg	9.3% 0.74mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	16.5% 69.4mg	420mg per day for Men 19-50 years
Manganese	9.35% 0.22mg	11.7% 0.27mg	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	8.74% 61mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	21% 717mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.95mg	0.33% 4.96mg	1500mg per day for Men 19-50 years
Zinc	3.23% 0.36mg	3.16% 0.35mg	11mg per day for Men 19-50 years
Water	3.26% 121g	4.63% 171g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 1.6 times more Vitamin B1, 1.2 times more Vitamin B2 and 1.8 times more Vitamin C than Boiled Green Plantains.
• While Boiled Green Plantains contain 3.9 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Green Plantains.
• Both Raw Green Plantains and Boiled Green Plantains have similar amounts of Vitamin B3 and Vitamin B5 per 300 kcal.

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

• Raw Green Plantains have 2 times more Iron than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.3 times more Manganese and 1.4 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Boiled Green Plantains have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Zinc per 300 kcal.
• Both Raw Green Plantains as well as Boiled Green Plantains have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Green Plantains contain 5.4 times more Omega 3 and 1.5 times more Fiber than Raw Green Plantains.
• Both Raw Green Plantains and Boiled Green Plantains have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Raw Green Plantains as well as Boiled Green Plantains have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 300 kcal.