Comparing Nutrients in 5 ounces Boiled Green Plantains VS Seedless Raspberries Puree

Macros Ratio

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

Macro Nutrients

	Boiled Green Plantains	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	5.9% 172kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.074g	0.36% 0.061g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	12% 8.56g	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	5.96% 4.32g	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	% 4g	g per day for Men 19-50 years
Sucrose	% 2.15g	% 0.26g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	NA	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	4.34% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	6.54% 0.085mg	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	10.3% 41μg	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	14.3% 13mg	10% 9.07mg	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	NA	14.6% 2.2mg	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	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	10.7% 0.096mg	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	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	21% 0.49mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	7.05% 240mg	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	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	2.65% 98g	3.44% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Green Plantains vs Seedless Raspberries Puree:

• Boiled Green Plantains have 1.2 times more Vitamin B5, 3.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.4 times more Vitamin C than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 1.8 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.3 times more Vitamin B3 than Boiled Green Plantains.

Comparing minerals per 5 ounces for Boiled Green Plantains vs Seedless Raspberries Puree:

• Boiled Green Plantains have 1.9 times more Magnesium and 1.7 times more Potassium than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 4.7 times more Calcium, 3.6 times more Iron, 3.1 times more Manganese, 1.3 times more Zinc and 1.3 times more Water than Boiled Green Plantains.
• Both Boiled Green Plantains and Seedless Raspberries Puree have similar amounts of Copper and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Green Plantains have 3 times more Energy, 3.6 times more Carbohydrate and 2.9 times more Fiber than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 1.8 times more Omega 3, 2.7 times more Sugars and 8.7 times more Fructose than Boiled Green Plantains.
• Both Boiled Green Plantains and Seedless Raspberries Puree have similar amounts of Protein per 5 oz.
• Both Boiled Green Plantains as well as Seedless Raspberries Puree have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 5 oz.