Comparing Nutrients in 500 calories Pineapple juice, frozen concentrate, unsweetened, undiluted VS Yellow Plantains

Weight per 500 calories

• Pineapple juice, frozen concentrate, unsweetened, undiluted: 279g
• Yellow Plantains: 410g

Pineapple juice, frozen concentrate, unsweetened, undiluted has 1.5 times more energy per 100g than Yellow Plantains. It has above average energy density when compared to other foods. Raw Yellow Plantains having average energy density.

Which food has more nutrients per 500 calories - Pineapple juice, frozen concentrate, unsweetened, undiluted or Yellow Plantains?

Macros Ratio

	Protein	Fat	Carbs
Pineapple juice, frozen concentrate, unsweetened, undiluted	3%	0%	97%
Yellow Plantains	4%	2%	94%

Macro Nutrients

	Pineapple juice, frozen concentrate, unsweetened, undiluted	Yellow Plantains	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.48% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.061% 0.02g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	101% 131g	130g per day for Men 19-50 years
Sugars	168% 122g	99% 71.8g	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	NA	49% 35.4g	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	NA	% 35.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.74g	g per day for Men 19-50 years
Fiber	5.15% 1.96g	18.3% 6.97g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	9.5% 5.33g	56g per day for Men 19-50 years

Vitamins

	Pineapple juice, frozen concentrate, unsweetened, undiluted	Yellow Plantains	Recommended Dietary Allowance
Vitamin A	0.93% 8.38μg	25.5% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.5% 0.64mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	17.2% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.8% 0.71mg	76.3% 0.99mg	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	26% 103μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	83.8% 75.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.56% 0.084mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple juice, frozen concentrate, unsweetened, undiluted	Yellow Plantains	Recommended Dietary Allowance
Calcium	11% 109mg	1.23% 12.3mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	33.7% 0.3mg	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	31.4% 2.5mg	28% 2.25mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	35% 148mg	420mg per day for Men 19-50 years
Manganese	418% 9.6mg	25.7% 0.59mg	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	11% 78.2mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	38.8% 1318mg	58.7% 1996mg	3400mg per day for Men 19-50 years
Selenium	2.03% 1.1μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.38mg	1.1% 16.4mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	7.08% 0.78mg	11mg per day for Men 19-50 years
Water	4% 148g	7.22% 267g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pineapple juice, frozen concentrate, unsweetened, undiluted vs Yellow Plantains:

• Pineapple juice, frozen concentrate, unsweetened, undiluted has 2.5 times more Vitamin B1 and 1.6 times more Vitamin C than Raw Yellow Plantains.
• While Raw Yellow Plantains contain 27.4 times more Vitamin A, 1.9 times more Vitamin B2, 1.4 times more Vitamin B6 and 42.3 times more Vitamin K than Pineapple juice, frozen concentrate, unsweetened, undiluted.
• Both Pineapple juice, frozen concentrate, unsweetened, undiluted and Raw Yellow Plantains have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Pineapple juice, frozen concentrate, unsweetened, undiluted as well as Raw Yellow Plantains have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Pineapple juice, frozen concentrate, unsweetened, undiluted vs Yellow Plantains:

• Pineapple juice, frozen concentrate, unsweetened, undiluted has 8.9 times more Calcium, 2.9 times more Copper, 16.3 times more Manganese and 1.4 times more Zinc than Raw Yellow Plantains.
• While Raw Yellow Plantains contain 1.5 times more Magnesium, 1.7 times more Phosphorus, 1.5 times more Potassium, 5.5 times more Selenium and 1.8 times more Water than Pineapple juice, frozen concentrate, unsweetened, undiluted.
• Both Pineapple juice, frozen concentrate, unsweetened, undiluted and Raw Yellow Plantains have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pineapple juice, frozen concentrate, unsweetened, undiluted has 1.7 times more Sugars than Raw Yellow Plantains.
• While Raw Yellow Plantains contain 3.6 times more Fiber and 1.5 times more Protein than Pineapple juice, frozen concentrate, unsweetened, undiluted.
• Both Pineapple juice, frozen concentrate, unsweetened, undiluted and Raw Yellow Plantains have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Pineapple juice, frozen concentrate, unsweetened, undiluted as well as Raw Yellow Plantains have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.