Comparing Nutrients in 500 calories Pitanga VS Yellow Plantains

Weight per 500 calories

• Pitanga: 1515g
• Yellow Plantains: 410g

Raw Yellow Plantains have 3.7 times more energy per unit of mass than Raw Pitanga, which is average in comparison to other foods. Pitanga having low energy density.

Which food has more nutrients per 500 calories - Pitanga or Yellow Plantains?

Macros Ratio

	Protein	Fat	Carbs
Pitanga	9%	10%	81%
Yellow Plantains	4%	2%	94%

Macro Nutrients

	Pitanga	Yellow Plantains	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.25% 6.06g	1.48% 1.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.3% 113g	101% 131g	130g per day for Men 19-50 years
Sugars	NA	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	NA	18.3% 6.97g	38g per day for Men 19-50 years
Protein	21.6% 12g	9.5% 5.33g	56g per day for Men 19-50 years

Vitamins

	Pitanga	Yellow Plantains	Recommended Dietary Allowance
Vitamin A	126% 1136μg	25.5% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.45mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.6% 0.61mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	17.2% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	443% 398mg	83.8% 75.4mg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pitanga	Yellow Plantains	Recommended Dietary Allowance
Calcium	13.6% 136mg	1.23% 12.3mg	1000mg per day for Men 19-50 years
Copper	NA	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	38% 3.03mg	28% 2.25mg	8mg per day for Men 19-50 years
Magnesium	43.3% 182mg	35% 148mg	420mg per day for Men 19-50 years
Manganese	NA	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	24% 167mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	46% 1561mg	58.7% 1996mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	3.03% 45.5mg	1.1% 16.4mg	1500mg per day for Men 19-50 years
Zinc	NA	7.08% 0.78mg	11mg per day for Men 19-50 years
Water	37% 1376g	7.22% 267g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pitanga vs Yellow Plantains:

• Raw Pitanga has 5 times more Vitamin A, 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B3 and 5.3 times more Vitamin C than Raw Yellow Plantains.
• Both Raw Pitanga as well as Raw Yellow Plantains have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Pitanga vs Yellow Plantains:

• Raw Pitanga has 11.1 times more Calcium, 1.3 times more Iron, 1.2 times more Magnesium, 1.3 times more Phosphorus and 5.1 times more Water than Raw Yellow Plantains.
• While Raw Yellow Plantains contain 1.3 times more Potassium than Raw Pitanga.

Comparison of macro-nutrients per 500 calories:

• Raw Pitanga has 4.2 times more Fat and 2.3 times more Protein than Raw Yellow Plantains.
• Both Raw Pitanga and Raw Yellow Plantains have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Pitanga as well as Raw Yellow Plantains have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.