Comparing Nutrients in 5 ounces Yellow Plantains VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Yellow Plantains	Baked Red Potatoes	Recommended Dietary Allowance
Energy	5.96% 173kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.8% 45.2g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	34.2% 25g	2.8% 2.03g	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	17% 12.2g	0.86% 0.62g	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	% 12.3g	% 0.78g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 0.64g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.32% 0.088mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.95% 0.95mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.43mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	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	7.8% 31μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29% 26mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	27.4% 0.25mg	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	9.75% 0.78mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	8.87% 0.2mg	10.7% 0.25mg	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	6.48% 45.4mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	20.3% 690mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Yellow Plantains vs Baked Red Potatoes:

• Raw Yellow Plantains have 56 times more Vitamin A, 1.5 times more Vitamin B2, 1.5 times more Vitamin C and 10.3 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Vitamin B3 than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Baked Whole Red Potatoes have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Raw Yellow Plantains as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Yellow Plantains vs Baked Red Potatoes:

• Raw Yellow Plantains have 1.3 times more Magnesium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Copper, 1.3 times more Iron, 2.3 times more Phosphorus and 2.1 times more Zinc than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Baked Whole Red Potatoes have similar amounts of Manganese, Potassium and Water per 5 oz.
• Both Raw Yellow Plantains as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Yellow Plantains have 1.4 times more Energy, 1.6 times more Carbohydrate, 12.2 times more Sugars and 19.6 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Protein than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Baked Whole Red Potatoes have similar amounts of Fiber per 5 oz.
• Both Raw Yellow Plantains as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.