Comparing Nutrients in 5 ounces Boiled Green Plantains VS Raspberry Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Boiled Green Plantains	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	5.9% 172kcal	11% 313kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.074g	0.075% 0.013g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	58% 75.4g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	74.7% 54g	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	39.3% 28.5g	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	% 24.2g	g per day for Men 19-50 years
Sucrose	% 2.15g	% 1.46g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Raspberry Juice Concentrate	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	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	76.5% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	27.3% 0.35mg	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	3.2% 12.8μg	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	60% 54mg	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	0.57% 0.085mg	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	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	21.7% 0.2mg	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	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	288% 6.6mg	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	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	49% 1670mg	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	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	2.65% 98g	1.58% 58.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Raspberry Juice Concentrate per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Green Plantains vs Raspberry Juice Concentrate:

• 5 ounces of Boiled Green Plantains have 5.3 times more Vitamin B9 than Raspberry Juice Concentrate.
• While 5 oz of Raspberry Juice Concentrate contain 5 times more Vitamin B1, 5.2 times more Vitamin B2, 10 times more Vitamin B3, 7.1 times more Vitamin B5 and 4.2 times more Vitamin C than Boiled Green Plantains.
• Both Boiled Green Plantains and Raspberry Juice Concentrate provide similar amounts of Vitamin B6 per five ounces.

Comparing minerals per 5 ounces for Boiled Green Plantains vs Raspberry Juice Concentrate:

• 5 oz of Raspberry Juice Concentrate contain 32.3 times more Calcium, 1.7 times more Copper, 3.9 times more Iron, 4 times more Magnesium, 42.8 times more Manganese, 4.2 times more Phosphorus, 4.1 times more Potassium and 9.2 times more Zinc than Boiled Green Plantains.
• 5 ounces of Boiled Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Green Plantains have 2.4 times more Fiber than Raspberry Juice Concentrate.
• While 5 oz of Raspberry Juice Concentrate contain 1.8 times more Energy, 1.8 times more Carbohydrate, 17 times more Sugars, 57.4 times more Fructose and 2.8 times more Protein than Boiled Green Plantains.
• 5 ounces of Boiled Green Plantains provide inadequate amounts of Protein
• Both Boiled Green Plantains as well as Raspberry Juice Concentrate provide inadequate amounts of Omega 3 and Omega 6 in five ounces.