Comparing Nutrients in 300 calories Green Plantains VS Raspberry Juice Concentrate

Weight per 300 calories

• Green Plantains: 197g
• Raspberry Juice Concentrate: 136g

Raspberry Juice Concentrate has 1.5 times more energy per unit of mass than Raw Green Plantains, which is above average in comparison to other foods. Green Plantains having above average energy density.

Discover which food has more nutrients per 300 calories - Green Plantains or Raspberry Juice Concentrate?

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Green Plantains	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	1.88% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.24% 0.076g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.072% 0.012g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	55.5% 72.2g	130g per day for Men 19-50 years
Sugars	6.23% 4.5g	71.5% 52g	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	37.6% 27.3g	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	% 2.15g	% 23.2g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 1.4g	g per day for Men 19-50 years
Fiber	11.4% 4.34g	3.93% 1.5g	38g per day for Men 19-50 years
Protein	4.4% 2.47g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	73.3% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	26% 0.34mg	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	3.05% 12.2μg	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	57.5% 51.7mg	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	0.54% 0.081mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	0.39% 3.95mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	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	18.5% 1.5mg	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	9.35% 0.22mg	276% 6.34mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.95mg	0.9% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.23% 0.36mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	3.26% 121g	1.5% 56g	3700g per day for Men 19-50 years

Green Plantains VS Raspberry Juice Concentrate Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Green Plantains or Raspberry Juice Concentrate?

Lets compare vitamin content per 300 calories of Green Plantains vs Raspberry Juice Concentrate:

• 300 calories of Green Plantains have 4.5 times more Vitamin B9 than Raspberry Juice Concentrate.
• While 300 kcal of Raspberry Juice Concentrate contain 1.7 times more Vitamin B1, 2.3 times more Vitamin B2, 4.9 times more Vitamin B3, 3.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.3 times more Vitamin C than Raw Green Plantains.
• 300 calories of Raspberry Juice Concentrate have insufficient amounts of Vitamin B9

Comparing minerals per 300 calories for Green Plantains vs Raspberry Juice Concentrate:

• 300 calories of Green Plantains have 1.2 times more Copper than Raspberry Juice Concentrate.
• While 300 kcal of Raspberry Juice Concentrate contain 33.4 times more Calcium, 1.9 times more Magnesium, 29.5 times more Manganese, 2.2 times more Phosphorus, 1.9 times more Potassium and 4.9 times more Zinc than Raw Green Plantains.
• Both Green Plantains and Raspberry Juice Concentrate contain similar levels of Iron per 300 calories.
• 300 calories of Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Green Plantains have 2.9 times more Fiber than Raspberry Juice Concentrate.
• While 300 kcal of Raspberry Juice Concentrate contain 11.5 times more Sugars, 13.6 times more Fructose and 1.7 times more Protein than Raw Green Plantains.
• Both Green Plantains and Raspberry Juice Concentrate offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Green Plantains provide inadequate amounts of Protein
• 300 calories of Raspberry Juice Concentrate provide inadequate amounts of Fiber
• Both Raw Green Plantains as well as Raspberry Juice Concentrate provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.