Comparing Nutrients in 500 calories Baked Yellow Plantains VS Plums, canned, purple, water pack, solids and liquids

Weight per 500 calories

• Baked Yellow Plantains: 323g
• Plums, canned, purple, water pack, solids and liquids: 1220g

Baked Yellow Plantains have 3.8 times more energy per 100g than Plums, canned, purple, water pack, solids and liquids. It has above average energy density when compared to other foods. Plums, canned, purple, water pack, solids and liquids having low energy density.

Which food has more nutrients per 500 calories - Baked Yellow Plantains or Plums, canned, purple, water pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Baked Yellow Plantains	4%	1%	95%
Plums, canned, purple, water pack, solids and liquids	3%	0%	97%

Macro Nutrients

	Baked Yellow Plantains	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.13% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.038% 0.012g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 133g	103% 135g	130g per day for Men 19-50 years
Sugars	95% 69g	170% 123g	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	17% 12.3g	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	% 12.2g	NA	g per day for Men 19-50 years
Sucrose	% 44g	NA	g per day for Men 19-50 years
Fiber	18.7% 7.1g	29% 11g	38g per day for Men 19-50 years
Protein	8.76% 4.9g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Baked Yellow Plantains	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	16% 145μg	62.3% 561μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.3% 0.42mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	28.2% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	25.3% 0.33mg	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	42.7% 171μg	9.15% 36.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.8% 53mg	36.6% 33mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.7% 41.6μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Yellow Plantains	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	0.97% 9.68mg	8.54% 85.4mg	1000mg per day for Men 19-50 years
Copper	15.8% 0.14mg	53% 0.48mg	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	11.3% 0.9mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	31.5% 132mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	17.5% 0.4mg	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	17% 119mg	22.6% 159mg	700mg per day for Men 19-50 years
Potassium	45.3% 1539mg	45% 1537mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.43% 6.45mg	0.81% 12mg	1500mg per day for Men 19-50 years
Zinc	6.16% 0.68mg	8.87% 0.98mg	11mg per day for Men 19-50 years
Water	4.87% 180g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Yellow Plantains vs Plums, canned, purple, water pack, solids and liquids:

• Baked Yellow Plantains have 1.9 times more Vitamin B5, 2.1 times more Vitamin B6, 4.7 times more Vitamin B9 and 1.6 times more Vitamin C than Plums, canned, purple, water pack, solids and liquids.
• While Plums, canned, purple, water pack, solids and liquids contain 3.9 times more Vitamin A, 2 times more Vitamin B3, more Vitamin E and 1.3 times more Vitamin K than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Plums, canned, purple, water pack, solids and liquids have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Baked Yellow Plantains as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Yellow Plantains vs Plums, canned, purple, water pack, solids and liquids:

• Baked Yellow Plantains have 2.2 times more Magnesium and 1.3 times more Manganese than Plums, canned, purple, water pack, solids and liquids.
• While Plums, canned, purple, water pack, solids and liquids contain 8.8 times more Calcium, 3.4 times more Copper, 2.2 times more Iron, 1.3 times more Phosphorus, 1.4 times more Zinc and 6 times more Water than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Plums, canned, purple, water pack, solids and liquids have similar amounts of Potassium per 500 kcal.
• Both Baked Yellow Plantains as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Plums, canned, purple, water pack, solids and liquids contain 1.8 times more Sugars and 1.5 times more Fiber than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Plums, canned, purple, water pack, solids and liquids have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Baked Yellow Plantains as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.