Comparing Nutrients in 500 calories Boiled Green Plantains VS Dried Beechnuts

Weight per 500 calories

• Boiled Green Plantains: 413g
• Dried Beechnuts: 86.8g

Dried Beechnuts have 4.8 times more energy per unit of mass than Boiled Green Plantains, which is very high in comparison to other foods. Boiled Green Plantains having average energy density.

Discover which food has more nutrients per 500 calories - Boiled Green Plantains or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Boiled Green Plantains	Dried Beechnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	94% 16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	22.4% 29g	130g per day for Men 19-50 years
Sugars	13% 9.3g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 6.3g	NA	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	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	45.7% 0.59mg	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	24.5% 98μg	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	15% 13.5mg	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	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	0.087% 0.87mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	64.6% 0.58mg	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	26.7% 2.14mg	8mg per day for Men 19-50 years
Magnesium	27.5% 116mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	50.6% 1.16mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	26% 883mg	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	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	5.26% 0.58mg	2.84% 0.31mg	11mg per day for Men 19-50 years
Water	7.7% 285g	0.15% 5.73g	3700g per day for Men 19-50 years

Boiled Green Plantains VS Dried Beechnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Green Plantains or Dried Beechnuts?

Lets compare vitamin content per 500 calories of Boiled Green Plantains vs Dried Beechnuts:

• 500 calories of Boiled Green Plantains have 2.1 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 2 times more Vitamin B9 and 2.8 times more Vitamin C than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 1.3 times more Vitamin B1 than Boiled Green Plantains.
• Both Boiled Green Plantains and Dried Beechnuts provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Dried Beechnuts have insufficient amounts of Vitamin B3

Comparing minerals per 500 calories for Boiled Green Plantains vs Dried Beechnuts:

• 500 calories of Boiled Green Plantains have more Magnesium, more Phosphorus and 1.4 times more Potassium than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 1.8 times more Copper, 1.7 times more Iron and 2.6 times more Manganese than Boiled Green Plantains.
• 500 calories of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Boiled Green Plantains as well as Dried Beechnuts lack sufficient amounts of Calcium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Green Plantains have 4.1 times more Carbohydrate than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 131.3 times more Fat, 16.7 times more Saturated Fat, 13.7 times more Omega 3 and 74.3 times more Omega 6 than Boiled Green Plantains.
• Both Boiled Green Plantains and Dried Beechnuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Green Plantains provide inadequate amounts of Omega 3 and Omega 6
• Both Boiled Green Plantains as well as Dried Beechnuts provide inadequate amounts of Protein in 500 calories.