Comparing Nutrients in 5 ounces Green Plantains VS Raspberry Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Green Plantains	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	7.43% 215kcal	11% 313kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	0.075% 0.013g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	58% 75.4g	130g per day for Men 19-50 years
Sugars	4.48% 3.25g	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	2% 1.45g	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	% 1.55g	% 24.2g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 1.46g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	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	12% 0.14mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.87% 0.78mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	76.5% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	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	9.92% 39.7μg	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	32% 28.6mg	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	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	13.3% 1.06mg	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	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	6.28% 44mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	49% 1670mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	2.34% 86.6g	1.58% 58.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of 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 Green Plantains vs Raspberry Juice Concentrate:

• 5 ounces of Green Plantains have 3.1 times more Vitamin B9 than Raspberry Juice Concentrate.
• While 5 oz of Raspberry Juice Concentrate contain 2.5 times more Vitamin B1, 3.4 times more Vitamin B2, 7.1 times more Vitamin B3, 5.1 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.9 times more Vitamin C than Raw Green Plantains.

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

• 5 oz of Raspberry Juice Concentrate contain 48.5 times more Calcium, 1.5 times more Iron, 2.7 times more Magnesium, 42.8 times more Manganese, 3.2 times more Phosphorus, 2.7 times more Potassium and 7.2 times more Zinc than Raw Green Plantains.
• Both Green Plantains and Raspberry Juice Concentrate contain similar levels of Copper per five ounces.
• 5 ounces of Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Green Plantains have 2 times more Fiber than Raspberry Juice Concentrate.
• While 5 oz of Raspberry Juice Concentrate contain 1.5 times more Energy, 1.5 times more Carbohydrate, 16.7 times more Sugars, 19.7 times more Fructose and 2.4 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains as well as Raspberry Juice Concentrate provide inadequate amounts of Omega 3 and Omega 6 in five ounces.