Comparing Nutrients in 5 ounces Green Plantains VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Green Plantains	Baked White Potatoes	Recommended Dietary Allowance
Energy	7.43% 215kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	23% 30g	130g per day for Men 19-50 years
Sugars	4.48% 3.25g	3% 2.17g	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	2% 1.45g	0.7% 0.51g	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	% 1.55g	% 0.89g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 0.57g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.87% 0.78mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	23% 0.3mg	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	9.92% 39.7μg	13.5% 54μg	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	32% 28.6mg	20% 18mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Baked White Potatoes	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	20% 0.18mg	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	13.3% 1.06mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	11.6% 0.27mg	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	6.28% 44mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	2.34% 86.6g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Green Plantains vs Baked White Potatoes:

• Raw Green Plantains have 2.1 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B5 and 1.6 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.8 times more Vitamin B3, 3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Green Plantains.

Comparing minerals per 5 ounces for Green Plantains vs Baked White Potatoes:

• Raw Green Plantains have 1.5 times more Magnesium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5 times more Calcium, 1.7 times more Manganese, 2.4 times more Phosphorus, 1.3 times more Potassium and 1.9 times more Zinc than Raw Green Plantains.
• Both Raw Green Plantains and Baked Whole White Potatoes have similar amounts of Copper, Iron and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Green Plantains have 1.7 times more Energy, 1.7 times more Carbohydrate, 1.5 times more Sugars and 2.8 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains and Baked Whole White Potatoes have similar amounts of Fiber per 5 oz.
• Both Raw Green Plantains as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Glucose and Sucrose in 5 oz.