Comparing Nutrients in 5 ounces Boiled Green Plantains VS Cherry juice, tart

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Cherry juice, tart	2%	8%	90%

Macro Nutrients

	Boiled Green Plantains	Cherry juice, tart	Recommended Dietary Allowance
Energy	5.9% 172kcal	2.9% 83.6kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.074g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	15% 19.4g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	24% 17.3g	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	0.68% 0.5g	9.68% 7g	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	% 0.54g	% 10.3g	g per day for Men 19-50 years
Sucrose	% 2.15g	% 0g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	NA	38g per day for Men 19-50 years
Protein	2.76% 1.55g	0.78% 0.44g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	4.03% 0.052mg	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	17% 68μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.3% 13mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Cherry juice, tart	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	6.6% 0.06mg	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	5.3% 0.43mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	3.7% 0.085mg	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	4.86% 34mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	2.65% 98g	3.26% 121g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Green Plantains vs Cherry juice, tart:

• Boiled Green Plantains have 5.9 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.
• Both Boiled Green Plantains and Cherry juice, tart have similar amounts of Vitamin B1 per 5 oz.

Comparing minerals per 5 ounces for Boiled Green Plantains vs Cherry juice, tart:

• Boiled Green Plantains have 1.9 times more Copper, 2.5 times more Magnesium, 1.8 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Potassium and 4.7 times more Zinc than Cherry juice, tart.
• While Cherry juice, tart contains 4.3 times more Calcium and 1.4 times more Iron than Boiled Green Plantains.
• Both Boiled Green Plantains and Cherry juice, tart have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Green Plantains have 2.1 times more Energy, 2.1 times more Carbohydrate and 3.5 times more Protein than Cherry juice, tart.
• While Cherry juice, tart contains 5.4 times more Sugars and 14.1 times more Fructose than Boiled Green Plantains.
• Both Boiled Green Plantains as well as Cherry juice, tart have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.