Comparing Nutrients in 500 calories Boiled Green Plantains VS Brazilnuts

Weight per 500 calories

• Boiled Green Plantains: 413g
• Brazilnuts: 76g

Dried Brazilnuts have 5.4 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 Brazilnuts?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Boiled Green Plantains	Brazilnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	52.5% 51g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	38.3% 12.2g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	109% 18.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	6.85% 8.9g	130g per day for Men 19-50 years
Sugars	13% 9.3g	2.44% 1.77g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 6.3g	% 1.77g	g per day for Men 19-50 years
Fiber	28.3% 10.7g	15% 5.7g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Brazilnuts	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	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	2.04% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	5.9% 0.077mg	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	4.17% 16.7μg	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	0.59% 0.53mg	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	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Brazilnuts	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	147% 1.32mg	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	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	27.5% 116mg	68% 285mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	40.3% 0.93mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2645% 1454μg	55μg per day for Men 19-50 years
Sodium	0.55% 8.26mg	0.15% 2.28mg	1500mg per day for Men 19-50 years
Zinc	5.26% 0.58mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	7.7% 285g	0.07% 2.6g	3700g per day for Men 19-50 years

Boiled Green Plantains VS Brazilnuts Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Green Plantains have 10.1 times more Vitamin B2, 7.2 times more Vitamin B3, 11.2 times more Vitamin B5, 11.9 times more Vitamin B6, 11.9 times more Vitamin B9, 70.8 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 500 kcal of Dried Brazilnuts contain 2.3 times more Vitamin B1 than Boiled Green Plantains.
• 500 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K

Comparing minerals per 500 calories for Boiled Green Plantains vs Brazilnuts:

• 500 calories of Boiled Green Plantains have 2.4 times more Potassium than Brazilnuts.
• While 500 kcal of Dried Brazilnuts contain 9.8 times more Calcium, 4 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 2.1 times more Manganese, 5.5 times more Phosphorus, more Selenium and 5.3 times more Zinc than Boiled Green Plantains.
• 500 calories of Boiled Green Plantains lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Green Plantains have 13.5 times more Carbohydrate, 5.3 times more Sugars and 1.9 times more Fiber than Brazilnuts.
• While 500 kcal of Dried Brazilnuts contain 154 times more Fat, 41.1 times more Saturated Fat, 86 times more Omega 6 and 2.4 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Brazilnuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Green Plantains provide inadequate amounts of Omega 6 and Protein
• 500 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• Both Boiled Green Plantains as well as Dried Brazilnuts provide inadequate amounts of Omega 3 in 500 calories.