Comparing Nutrients in 500 calories Seedless Raspberries Puree VS Boiled Green Plantains

Weight per 500 calories

• Seedless Raspberries Puree: 1220g
• Boiled Green Plantains: 413g

Boiled Green Plantains have 3 times more energy per unit of mass than Seedless Raspberries Puree, which is average in comparison to other foods. Seedless Raspberries Puree having low energy density.

Discover which food has more nutrients per 500 calories - Seedless Raspberries Puree or Boiled Green Plantains?

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Seedless Raspberries Puree	Boiled Green Plantains	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	93% 120g	130g per day for Men 19-50 years
Sugars	102% 73.7g	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	51.3% 37g	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	% 34.3g	% 1.57g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 6.3g	g per day for Men 19-50 years
Fiber	29% 11g	28.3% 10.7g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	8.04% 4.5g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	2.7% 24.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.98mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.6% 3.8mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.3% 0.73mg	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	88.4% 354μg	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	86.7% 78mg	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	125% 18.8mg	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

	Seedless Raspberries Puree	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	17% 171mg	1.24% 12.4mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	165% 13mg	15.5% 1.24mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	27.5% 116mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	35% 244mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	60.6% 2061mg	35% 1194mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.25% 48.8mg	0.55% 8.26mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	5.26% 0.58mg	11mg per day for Men 19-50 years
Water	29.6% 1094g	7.7% 285g	3700g per day for Men 19-50 years

Seedless Raspberries Puree VS Boiled Green Plantains Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Seedless Raspberries Puree or Boiled Green Plantains?

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

• 500 calories of Seedless Raspberries Puree have 5.3 times more Vitamin B1, 4.5 times more Vitamin B2, 3.7 times more Vitamin B3, 2.4 times more Vitamin B5, 1.8 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled Green Plantains.
• Both Seedless Raspberries Puree and Boiled Green Plantains provide similar amounts of Vitamin B6 per 500 calories.

Comparing minerals per 500 calories for Seedless Raspberries Puree vs Boiled Green Plantains:

• 500 calories of Seedless Raspberries Puree have 13.8 times more Calcium, 2.5 times more Copper, 10.6 times more Iron, 1.6 times more Magnesium, 9.3 times more Manganese, 2.5 times more Phosphorus, 1.7 times more Potassium, 3.8 times more Zinc and 3.8 times more Water than Boiled Green Plantains.
• 500 calories of Boiled Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Seedless Raspberries Puree have 32.1 times more Fat, 5.3 times more Omega 3, 7.9 times more Sugars, 25.7 times more Fructose and 2.8 times more Protein than Boiled Green Plantains.
• Both Seedless Raspberries Puree and Boiled Green Plantains offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Boiled Green Plantains provide inadequate amounts of Omega 3 and Protein
• Both Seedless Raspberries Puree as well as Boiled Green Plantains provide inadequate amounts of Omega 6 in 500 calories.