Comparing Nutrients in 5 ounces Boiled Green Plantains VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Boiled Green Plantains	Brazilnuts	Recommended Dietary Allowance
Energy	5.9% 172kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.074g	203% 34.5g	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	13% 16.6g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	4.56% 3.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.15g	% 3.3g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	28% 10.6g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Brazilnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	11% 0.14mg	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	7.8% 31μg	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	1.1% 0.99mg	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	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Brazilnuts	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	275% 2.47mg	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	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	75.4% 1.73mg	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	147% 1028mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	2.65% 98g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Green Plantains versus 5 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Green Plantains vs Brazilnuts:

• 5 ounces of Boiled Green Plantains have 1.9 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 2.2 times more Vitamin B6, 2.2 times more Vitamin B9, 13 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 12.3 times more Vitamin B1 than Boiled Green Plantains.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K

Comparing minerals per 5 ounces for Boiled Green Plantains vs Brazilnuts:

• 5 oz of Dried Brazilnuts contain 53.3 times more Calcium, 21.8 times more Copper, 8.1 times more Iron, 13.4 times more Magnesium, 11.2 times more Manganese, 30.2 times more Phosphorus, 2.3 times more Potassium, more Selenium and 29 times more Zinc than Boiled Green Plantains.
• 5 ounces of Boiled Green Plantains lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Green Plantains have 2.5 times more Carbohydrate than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 5.4 times more Energy, 838.8 times more Fat, 224.1 times more Saturated Fat, 1.4 times more Omega 3, 468.5 times more Omega 6, 2.9 times more Fiber and 13.1 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Brazilnuts offer comparable quantities of Sugars per five ounces.
• 5 ounces of Boiled Green Plantains provide inadequate amounts of Omega 3, Omega 6 and Protein