Comparing Nutrients in 300 calories Green Plantains VS Baked White Potatoes

Weight per 300 calories

• Green Plantains: 197g
• Baked White Potatoes: 326g

Green Plantains have 1.7 times more energy per 100g than Baked White Potatoes. It has above average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Green Plantains or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Green Plantains	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	53% 68.7g	130g per day for Men 19-50 years
Sugars	6.23% 4.5g	6.9% 5g	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	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 1.3g	g per day for Men 19-50 years
Fiber	11.4% 4.34g	18% 6.85g	38g per day for Men 19-50 years
Protein	4.4% 2.47g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	53% 0.69mg	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	31% 124μg	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	44.3% 40mg	45.7% 41mg	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	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Baked White Potatoes	Recommended Dietary Allowance
Calcium	0.39% 3.95mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	46% 0.41mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	9.35% 0.22mg	26.8% 0.62mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	NA	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.95mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	3.23% 0.36mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	3.26% 121g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Green Plantains vs Baked White Potatoes:

• Raw Green Plantains have 1.3 times more Vitamin B1 and 1.4 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.6 times more Vitamin B3, 5 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Green Plantains.
• Both Raw Green Plantains and Baked Whole White Potatoes have similar amounts of Vitamin B5 and Vitamin C per 300 kcal.

Comparing minerals per 300 calories for Green Plantains vs Baked White Potatoes:

• Baked Whole White Potatoes contain 8.3 times more Calcium, 1.8 times more Copper, 1.4 times more Iron, 2.9 times more Manganese, 4 times more Phosphorus, 2.1 times more Potassium, 3.2 times more Zinc and 2 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Baked Whole White Potatoes have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes contain 4.1 times more Omega 3, 1.6 times more Fiber and 2.8 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Raw Green Plantains as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 300 kcal.