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

Weight per 300 calories

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

Boiled Green Plantains have 3 times more energy per unit of mass than Seedless Raspberries Puree, which is average in comparison to other foods. Seedless Raspberries Puree having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Seedless Raspberries Puree	Boiled Green Plantains	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.56% 6.37g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	4.03% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.85% 0.31g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	45% 58.5g	55.6% 72.3g	130g per day for Men 19-50 years
Sugars	61% 44g	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	30.8% 22.3g	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	% 20.6g	% 0.94g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 3.77g	g per day for Men 19-50 years
Fiber	17.3% 6.6g	17% 6.45g	38g per day for Men 19-50 years
Protein	13.3% 7.46g	4.83% 2.7g	56g per day for Men 19-50 years

Vitamins

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

	Seedless Raspberries Puree	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	10.2% 102mg	0.74% 7.44mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	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	99% 7.9mg	9.3% 0.74mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	16.5% 69.4mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	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	21% 146mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	36.4% 1237mg	21% 717mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.95% 29.3mg	0.33% 4.96mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	3.16% 0.35mg	11mg per day for Men 19-50 years
Water	17.7% 656g	4.63% 171g	3700g per day for Men 19-50 years

Seedless Raspberries Puree VS Boiled Green Plantains Nutrients Per 300 Kcal

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

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

• 300 calories of Seedless Raspberries Puree have 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.
• Both Seedless Raspberries Puree and Boiled Green Plantains provide similar amounts of Vitamin B6 per 300 calories.

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

• 300 calories of Seedless Raspberries Puree have 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.
• 300 calories of Boiled Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Seedless Raspberries Puree have 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 Seedless Raspberries Puree and Boiled Green Plantains offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Boiled Green Plantains provide inadequate amounts of Omega 3 and Protein
• Both Seedless Raspberries Puree as well as Boiled Green Plantains provide inadequate amounts of Omega 6 in 300 calories.