Comparing Nutrients in 500 calories Green Plantains VS Boiled Green Plantains

Weight per 500 calories

• Green Plantains: 329g
• Boiled Green Plantains: 413g

Green Plantains have 1.3 times more energy per 100g than Boiled Green Plantains. It has above average energy density when compared to other foods. Boiled Green Plantains having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Green Plantains	Boiled Green Plantains	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	1.23% 0.02g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	93% 120g	130g per day for Men 19-50 years
Sugars	10.4% 7.53g	13% 9.3g	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	4.63% 3.36g	2% 1.45g	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	% 3.6g	% 1.57g	g per day for Men 19-50 years
Sucrose	% 0.59g	% 6.3g	g per day for Men 19-50 years
Fiber	19% 7.24g	28.3% 10.7g	38g per day for Men 19-50 years
Protein	7.34% 4.1g	8.04% 4.5g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.74mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	70% 0.91mg	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	23% 92μg	49.6% 198μg	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	74% 66.4mg	41.8% 37.6mg	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	NA	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	0.66% 6.58mg	1.24% 12.4mg	1000mg per day for Men 19-50 years
Copper	42.4% 0.38mg	36.7% 0.33mg	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	31% 2.47mg	15.5% 1.24mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	27.5% 116mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	19.6% 0.45mg	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	14.6% 102mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	41.7% 1418mg	35% 1194mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.58mg	0.55% 8.26mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.59mg	5.26% 0.58mg	11mg per day for Men 19-50 years
Water	5.43% 201g	7.7% 285g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 1.6 times more Vitamin B1, 1.2 times more Vitamin B2 and 1.8 times more Vitamin C than Boiled Green Plantains.
• While Boiled Green Plantains contain 3.9 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Green Plantains.
• Both Raw Green Plantains and Boiled Green Plantains have similar amounts of Vitamin B3 and Vitamin B5 per 500 kcal.

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

• Raw Green Plantains have 2 times more Iron than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.3 times more Manganese and 1.4 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Boiled Green Plantains have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Zinc per 500 kcal.
• Both Raw Green Plantains as well as Boiled Green Plantains have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Green Plantains contain 5.4 times more Omega 3 and 1.5 times more Fiber than Raw Green Plantains.
• Both Raw Green Plantains and Boiled Green Plantains have similar amounts of Energy, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Raw Green Plantains as well as Boiled Green Plantains have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 500 kcal.