Comparing Nutrients in 5 ounces Green Plantains VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Green Plantains	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	7.43% 215kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	0.36% 0.061g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	4.48% 3.25g	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	2% 1.45g	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	% 1.55g	% 4g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 0.26g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	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	12% 0.14mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.87% 0.78mg	4.34% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	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	9.92% 39.7μg	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	32% 28.6mg	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	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	13.3% 1.06mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	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	6.28% 44mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	NA	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	2.3% 0.26mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	2.34% 86.6g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Plantains VS Seedless Raspberries Puree per 5 oz

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

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

• 5 ounces of Green Plantains have 1.7 times more Vitamin B5 and 3.2 times more Vitamin C than Seedless Raspberries Puree.
• Both Green Plantains and Seedless Raspberries Puree provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per five ounces.

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

• 5 ounces of Green Plantains have 1.7 times more Copper, 2.7 times more Magnesium, 1.6 times more Phosphorus and 2.6 times more Potassium than Seedless Raspberries Puree.
• While 5 oz of Seedless Raspberries Puree contain 1.4 times more Iron, 3.1 times more Manganese and 1.5 times more Water than Raw Green Plantains.
• Both Raw Green Plantains as well as Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Green Plantains have 3.7 times more Energy, 4.6 times more Carbohydrate, 2.4 times more Fiber and 1.2 times more Protein than Seedless Raspberries Puree.
• While 5 oz of Seedless Raspberries Puree contain 7.8 times more Omega 3, 2.6 times more Sugars and 3 times more Fructose than Raw Green Plantains.
• 5 ounces of Green Plantains provide inadequate amounts of Omega 3
• 5 ounces of Seedless Raspberries Puree provide inadequate amounts of Energy and Protein
• Both Raw Green Plantains as well as Seedless Raspberries Puree provide inadequate amounts of Omega 6 in five ounces.