Comparing Nutrients in 5 ounces Boiled Green Plantains VS Strawberry Banana ODWALLA Fruit Juice Smoothie

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Strawberry Banana ODWALLA Fruit Juice Smoothie	4%	6%	90%

Macro Nutrients

	Boiled Green Plantains	Strawberry Banana ODWALLA Fruit Juice Smoothie	Recommended Dietary Allowance
Energy	5.9% 172kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.074g	0.12% 0.02g	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	12% 15.7g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	19.4% 14g	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	7.5% 5.44g	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	% 3.64g	g per day for Men 19-50 years
Sucrose	% 2.15g	% 4.93g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	1.27% 0.71g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Strawberry Banana ODWALLA Fruit Juice Smoothie	Recommended Dietary Allowance
Vitamin A	NA	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	2.52% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	7.1% 0.092mg	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	10.6% 42.5μg	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	60.5% 54.4mg	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	84.4% 12.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Strawberry Banana ODWALLA Fruit Juice Smoothie	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	6.3% 0.057mg	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	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	11% 0.26mg	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	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	8.38% 285mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	2.65% 98g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Strawberry Banana ODWALLA Fruit Juice Smoothie per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Green Plantains versus 5 oz of Strawberry Banana ODWALLA Fruit Juice Smoothie to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Green Plantains vs Strawberry Banana ODWALLA Fruit Juice Smoothie:

• 5 ounces of Boiled Green Plantains have 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 3.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 4.8 times more Vitamin K than Strawberry Banana ODWALLA Fruit Juice Smoothie.
• While 5 oz of Strawberry Banana ODWALLA Fruit Juice Smoothie contain 4.2 times more Vitamin C than Boiled Green Plantains.
• Both Boiled Green Plantains and Strawberry Banana ODWALLA Fruit Juice Smoothie provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Strawberry Banana ODWALLA Fruit Juice Smoothie have insufficient amounts of Vitamin B3 and Vitamin K

Comparing minerals per 5 ounces for Boiled Green Plantains vs Strawberry Banana ODWALLA Fruit Juice Smoothie:

• 5 ounces of Boiled Green Plantains have 2 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 1.3 times more Phosphorus and 1.4 times more Potassium than Strawberry Banana ODWALLA Fruit Juice Smoothie.
• While 5 oz of Strawberry Banana ODWALLA Fruit Juice Smoothie contain 1.7 times more Manganese and 1.3 times more Water than Boiled Green Plantains.
• Both Boiled Green Plantains as well as Strawberry Banana ODWALLA Fruit Juice Smoothie lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Green Plantains have 2.5 times more Energy, 2.6 times more Carbohydrate and 4.3 times more Fiber than Strawberry Banana ODWALLA Fruit Juice Smoothie.
• While 5 oz of Strawberry Banana ODWALLA Fruit Juice Smoothie contain 4.4 times more Sugars and 11 times more Fructose than Boiled Green Plantains.
• 5 ounces of Strawberry Banana ODWALLA Fruit Juice Smoothie provide inadequate amounts of Energy and Fiber
• Both Boiled Green Plantains as well as Strawberry Banana ODWALLA Fruit Juice Smoothie provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.