Comparing Nutrients in 300 calories Raspberry Juice Concentrate VS Boiled Green Plantains

Weight per 300 calories

• Raspberry Juice Concentrate: 136g
• Boiled Green Plantains: 248g

Raspberry Juice Concentrate has 1.8 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.

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

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Raspberry Juice Concentrate	Boiled Green Plantains	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.88% 1.8g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.076g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.03% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.072% 0.012g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72.2g	55.6% 72.3g	130g per day for Men 19-50 years
Sugars	71.5% 52g	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	37.6% 27.3g	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	% 23.2g	% 0.94g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 3.77g	g per day for Men 19-50 years
Fiber	3.93% 1.5g	17% 6.45g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	4.83% 2.7g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.5% 0.46mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	6.04% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.3% 3.67mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	3.05% 12.2μg	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	57.5% 51.7mg	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	0.54% 0.081mg	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

	Raspberry Juice Concentrate	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	13% 132mg	0.74% 7.44mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	19.7% 1.57mg	9.3% 0.74mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	16.5% 69.4mg	420mg per day for Men 19-50 years
Manganese	276% 6.34mg	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	19.4% 136mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	21% 717mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.9% 13.6mg	0.33% 4.96mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	3.16% 0.35mg	11mg per day for Men 19-50 years
Water	1.5% 56g	4.63% 171g	3700g per day for Men 19-50 years

Raspberry Juice Concentrate VS Boiled Green Plantains Nutrients Per 300 Kcal

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

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

• 300 calories of Raspberry Juice Concentrate have 2.7 times more Vitamin B1, 2.9 times more Vitamin B2, 5.5 times more Vitamin B3, 3.9 times more Vitamin B5 and 2.3 times more Vitamin C than Boiled Green Plantains.
• While 300 kcal of Boiled Green Plantains contain 1.6 times more Vitamin B6 and 9.7 times more Vitamin B9 than Raspberry Juice Concentrate.
• 300 calories of Raspberry Juice Concentrate have insufficient amounts of Vitamin B9

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

• 300 calories of Raspberry Juice Concentrate have 17.7 times more Calcium, 2.1 times more Iron, 2.2 times more Magnesium, 23.5 times more Manganese, 2.3 times more Phosphorus, 2.2 times more Potassium and 5 times more Zinc than Boiled Green Plantains.
• Both Raspberry Juice Concentrate and Boiled Green Plantains contain similar levels of Copper per 300 calories.
• 300 calories of Boiled Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Raspberry Juice Concentrate have 9.3 times more Sugars, 31.4 times more Fructose and 1.5 times more Protein than Boiled Green Plantains.
• While 300 kcal of Boiled Green Plantains contain 4.3 times more Fiber than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Boiled Green Plantains offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Raspberry Juice Concentrate provide inadequate amounts of Fiber
• 300 calories of Boiled Green Plantains provide inadequate amounts of Protein
• Both Raspberry Juice Concentrate as well as Boiled Green Plantains provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.