Comparing Nutrients in 5 ounces Pitanga VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Pitanga	9%	10%	81%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Pitanga	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	7.58% 220kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	NA	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	45% 58.6g	130g per day for Men 19-50 years
Sugars	NA	41.7% 30.2g	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	NA	7.47% 5.4g	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	NA	% 5.37g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	NA	8.2% 3.1g	38g per day for Men 19-50 years
Protein	2.02% 1.13g	3.85% 2.15g	56g per day for Men 19-50 years

Vitamins

	Pitanga	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	12% 106μg	7.1% 63.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	6.07% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	23% 0.3mg	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	NA	18.8% 75μg	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	41.4% 37.3mg	26% 23.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.2% 18.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pitanga	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	NA	6.93% 0.062mg	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	3.54% 0.28mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	NA	10% 0.23mg	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	2.23% 15.6mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	20% 676mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	NA	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.48% 129g	2.14% 79g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pitanga vs Baked Yellow Plantains:

• Raw Pitanga has 1.7 times more Vitamin A and 1.6 times more Vitamin C than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 3 times more Vitamin B1, 3.3 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw Pitanga.
• Both Raw Pitanga as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Pitanga vs Baked Yellow Plantains:

• Raw Pitanga has 1.6 times more Water than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 1.4 times more Iron, 3.4 times more Magnesium, 3.4 times more Phosphorus and 4.6 times more Potassium than Raw Pitanga.
• Both Raw Pitanga as well as Baked Yellow Plantains have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Yellow Plantains contain 4.7 times more Energy, 5.5 times more Carbohydrate and 1.9 times more Protein than Raw Pitanga.
• Both Raw Pitanga as well as Baked Yellow Plantains have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.