Comparing Nutrients in 500 calories Boiled Green Plantains VS Cherry juice, tart

Weight per 500 calories

• Boiled Green Plantains: 413g
• Cherry juice, tart: 848g

Boiled Green Plantains have 2.1 times more energy per 100g than Cherry juice, tart. It has average energy density when compared to other foods. Cherry juice, tart having low energy density.

Which food has more nutrients per 500 calories - Boiled Green Plantains or Cherry juice, tart?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Cherry juice, tart	2%	8%	90%

Macro Nutrients

	Boiled Green Plantains	Cherry juice, tart	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	4.7% 4.58g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	NA	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	89.3% 116g	130g per day for Men 19-50 years
Sugars	13% 9.3g	143% 103g	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% 1.45g	58% 42g	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	% 1.57g	% 61.5g	g per day for Men 19-50 years
Sucrose	% 6.3g	% 0g	g per day for Men 19-50 years
Fiber	28.3% 10.7g	NA	38g per day for Men 19-50 years
Protein	8.04% 4.5g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	42.4% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	24% 0.31mg	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	49.6% 198μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41.8% 37.6mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Cherry juice, tart	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	39.5% 0.36mg	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	15.5% 1.24mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	27.5% 116mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	22% 0.51mg	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	14% 99mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	40% 1364mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.55% 8.26mg	2.26% 34mg	1500mg per day for Men 19-50 years
Zinc	5.26% 0.58mg	2.3% 0.25mg	11mg per day for Men 19-50 years
Water	7.7% 285g	19.5% 722g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Green Plantains vs Cherry juice, tart:

• Boiled Green Plantains have 2.9 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.
• While Cherry juice, tart contains 2.5 times more Vitamin B1 than Boiled Green Plantains.

Comparing minerals per 500 calories for Boiled Green Plantains vs Cherry juice, tart:

• Boiled Green Plantains have 1.2 times more Magnesium and 2.3 times more Zinc than Cherry juice, tart.
• While Cherry juice, tart contains 8.9 times more Calcium, 2.9 times more Iron, 1.5 times more Phosphorus and 2.5 times more Water than Boiled Green Plantains.
• Both Boiled Green Plantains and Cherry juice, tart have similar amounts of Copper, Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Green Plantains have 1.7 times more Protein than Cherry juice, tart.
• While Cherry juice, tart contains 11.1 times more Sugars and 29 times more Fructose than Boiled Green Plantains.
• Both Boiled Green Plantains and Cherry juice, tart have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled Green Plantains as well as Cherry juice, tart have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.