Comparing Nutrients in 7 ounces Cherry juice, tart VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Cherry juice, tart	2%	8%	90%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Cherry juice, tart	Boiled Green Plantains	Recommended Dietary Allowance
Energy	4.04% 117kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	NA	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	44.5% 58g	130g per day for Men 19-50 years
Sugars	33.4% 24.2g	6.16% 4.47g	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	13.5% 9.82g	0.96% 0.69g	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	% 14.4g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 0g	% 3g	g per day for Men 19-50 years
Fiber	NA	13.6% 5.16g	38g per day for Men 19-50 years
Protein	1.1% 0.62g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Cherry juice, tart	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	33.6% 0.44mg	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	NA	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherry juice, tart	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	17.6% 0.16mg	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	10.4% 0.83mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	9.4% 0.22mg	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	4.8% 33.7mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.57% 169g	3.7% 137g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cherry juice, tart vs Boiled Green Plantains:

• Boiled Green Plantains contain 5.9 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.
• Both Cherry juice, tart and Boiled Green Plantains have similar amounts of Vitamin B1 per 7 oz.

Comparing minerals per 7 ounces for Cherry juice, tart vs Boiled Green Plantains:

• Cherry juice, tart has 4.3 times more Calcium, 1.4 times more Iron and 1.2 times more Water than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.9 times more Copper, 2.5 times more Magnesium, 1.8 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Potassium and 4.7 times more Zinc than Cherry juice, tart.

Comparison of macro-nutrients per 7 ounces:

• Cherry juice, tart has 5.4 times more Sugars and 14.1 times more Fructose than Boiled Green Plantains.
• While Boiled Green Plantains contain 2.1 times more Energy, 2.1 times more Carbohydrate and 3.5 times more Protein than Cherry juice, tart.
• Both Cherry juice, tart as well as Boiled Green Plantains have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.