Comparing Nutrients in 500 calories Boiled Green Plantains VS Baked Red Potatoes

Weight per 500 calories

• Boiled Green Plantains: 413g
• Baked Red Potatoes: 575g

Boiled Green Plantains have 1.4 times more energy per 100g than Baked Red Potatoes. It has average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Boiled Green Plantains or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Green Plantains	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	86.6% 113g	130g per day for Men 19-50 years
Sugars	13% 9.3g	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	% 6.3g	% 2.6g	g per day for Men 19-50 years
Fiber	28.3% 10.7g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	94% 1.2mg	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	38.8% 155μg	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	80.5% 72.4mg	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	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	111% 1mg	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	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	27.5% 116mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	43.2% 0.99mg	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	59% 414mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	92% 3132mg	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	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	5.26% 0.58mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	7.7% 285g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Green Plantains vs Baked Red Potatoes:

• Boiled Green Plantains have 1.3 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Vitamin B1, 5.7 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.9 times more Vitamin C than Boiled Green Plantains.
• Both Boiled Green Plantains and Baked Whole Red Potatoes have similar amounts of Vitamin B2, Vitamin B5 and Vitamin K per 500 kcal.

Comparing minerals per 500 calories for Boiled Green Plantains vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 4.2 times more Calcium, 3 times more Copper, 3.2 times more Iron, 1.4 times more Magnesium, 2.2 times more Manganese, 4.2 times more Phosphorus, 2.6 times more Potassium, 4 times more Zinc and 1.5 times more Water than Boiled Green Plantains.

Comparison of macro-nutrients per 500 calories:

• Boiled Green Plantains have 1.2 times more Omega 3 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.9 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 500 kcal.
• Both Boiled Green Plantains as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 500 kcal.