Comparing Nutrients in 500 calories Yellow Plantains VS Plums

Weight per 500 calories

• Yellow Plantains: 410g
• Plums: 1087g

Yellow Plantains have 2.7 times more energy per 100g than Plums. It has average energy density when compared to other foods. Raw Plums having low energy density.

Which food has more nutrients per 500 calories - Yellow Plantains or Plums?

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Plums	5%	5%	90%

Macro Nutrients

	Yellow Plantains	Plums	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.48% 1.43g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.58% 0.18g	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	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	95% 124g	130g per day for Men 19-50 years
Sugars	99% 71.8g	149% 108g	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	49% 35.4g	46% 33.4g	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	% 35.6g	% 55g	g per day for Men 19-50 years
Sucrose	% 0.74g	% 17g	g per day for Men 19-50 years
Fiber	18.3% 6.97g	40% 15.2g	38g per day for Men 19-50 years
Protein	9.5% 5.33g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Plums	Recommended Dietary Allowance
Vitamin A	25.5% 230μg	20.5% 185μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	25.4% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.75mg	28.3% 4.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	29.3% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	24.2% 0.32mg	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	22.5% 90μg	13.6% 54.3μg	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	83.8% 75.4mg	115% 103mg	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	19% 2.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	58% 69.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Plums	Recommended Dietary Allowance
Calcium	1.23% 12.3mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	33.7% 0.3mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.54% 21.7μg	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	28% 2.25mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	35% 148mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	24.6% 0.57mg	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	18.7% 131mg	25% 174mg	700mg per day for Men 19-50 years
Potassium	58.7% 1996mg	50% 1707mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.08% 0.78mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	7.22% 267g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Yellow Plantains vs Plums:

• Raw Yellow Plantains have 1.2 times more Vitamin A, 3.1 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.7 times more Vitamin K than Raw Plums.
• While Raw Plums contain 1.6 times more Vitamin B3, 1.4 times more Vitamin C and more Vitamin E than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Raw Plums have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 500 kcal.
• Both Raw Yellow Plantains as well as Raw Plums have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Yellow Plantains vs Plums:

• Raw Yellow Plantains have 1.2 times more Iron, 1.9 times more Magnesium and more Selenium than Raw Plums.
• While Raw Plums contain 5.3 times more Calcium, 2 times more Copper, 1.3 times more Phosphorus, 1.4 times more Zinc and 3.5 times more Water than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Raw Plums have similar amounts of Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Plums contain 1.5 times more Sugars, 2.2 times more Fiber and 1.4 times more Protein than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Raw Plums have similar amounts of Energy, Carbohydrate and Fructose per 500 kcal.
• Both Raw Yellow Plantains as well as Raw Plums have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.