Comparing Nutrients in 500 calories Boiled Green Plantains VS Raspberry Juice Concentrate

Weight per 500 calories

• Boiled Green Plantains: 413g
• Raspberry Juice Concentrate: 226g

Raspberry Juice Concentrate has 1.8 times more energy per unit of mass than Boiled Green Plantains, which is above average 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 Raspberry Juice Concentrate?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Boiled Green Plantains	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	3.13% 3.03g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	0.42% 0.007g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	93% 120g	130g per day for Men 19-50 years
Sugars	13% 9.3g	119% 86.4g	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	62.7% 45.5g	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	% 38.7g	g per day for Men 19-50 years
Sucrose	% 6.3g	% 2.33g	g per day for Men 19-50 years
Fiber	28.3% 10.7g	6.55% 2.5g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	12.3% 6.88g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Raspberry Juice Concentrate	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	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	122% 6.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	43.5% 0.57mg	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	5.1% 20.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41.8% 37.6mg	96% 86mg	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	0.9% 0.14mg	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	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	22% 219mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	34.7% 0.31mg	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	33% 2.62mg	8mg per day for Men 19-50 years
Magnesium	27.5% 116mg	60.3% 253mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	459% 10.6mg	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	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	78.4% 2665mg	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	1.5% 22.6mg	1500mg per day for Men 19-50 years
Zinc	5.26% 0.58mg	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	7.7% 285g	2.5% 93g	3700g per day for Men 19-50 years

Boiled Green Plantains VS Raspberry Juice Concentrate Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Green Plantains or Raspberry Juice Concentrate?

Lets compare vitamin content per 500 calories of Boiled Green Plantains vs Raspberry Juice Concentrate:

• 500 calories of Boiled Green Plantains have 1.6 times more Vitamin B6 and 9.7 times more Vitamin B9 than Raspberry Juice Concentrate.
• While 500 kcal of Raspberry Juice Concentrate contain 2.7 times more Vitamin B1, 2.9 times more Vitamin B2, 5.5 times more Vitamin B3, 3.9 times more Vitamin B5 and 2.3 times more Vitamin C than Boiled Green Plantains.
• 500 calories of Raspberry Juice Concentrate have insufficient amounts of Vitamin B9

Comparing minerals per 500 calories for Boiled Green Plantains vs Raspberry Juice Concentrate:

• 500 kcal of Raspberry Juice Concentrate contain 17.7 times more Calcium, 2.1 times more Iron, 2.2 times more Magnesium, 23.5 times more Manganese, 2.3 times more Phosphorus, 2.2 times more Potassium and 5 times more Zinc than Boiled Green Plantains.
• Both Boiled Green Plantains and Raspberry Juice Concentrate contain similar levels of Copper per 500 calories.
• 500 calories of Boiled Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Green Plantains have 4.3 times more Fiber than Raspberry Juice Concentrate.
• While 500 kcal of Raspberry Juice Concentrate contain 9.3 times more Sugars, 31.4 times more Fructose and 1.5 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Raspberry Juice Concentrate offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Green Plantains provide inadequate amounts of Protein
• 500 calories of Raspberry Juice Concentrate provide inadequate amounts of Fiber
• Both Boiled Green Plantains as well as Raspberry Juice Concentrate provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.