Comparing Nutrients in 7 ounces Boiled Green Plantains VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Cassava	3%	2%	95%

Macro Nutrients

	Boiled Green Plantains	Cassava	Recommended Dietary Allowance
Energy	8.3% 240kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.5% 58g	58% 75.5g	130g per day for Men 19-50 years
Sugars	6.16% 4.47g	4.65% 3.37g	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	0.96% 0.69g	NA	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Cassava	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	13.4% 0.17mg	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	24% 95μg	13.4% 53.6μg	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	20% 18mg	45.4% 41mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Cassava	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	22% 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	7.44% 0.6mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	33% 0.76mg	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	6.8% 47.6mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.7% 137g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Green Plantains versus 7 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Green Plantains vs Cassava:

• 7 ounces of Boiled Green Plantains have 1.4 times more Vitamin B2, 3.6 times more Vitamin B5, 2.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 2 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 1.7 times more Vitamin B1, 2.2 times more Vitamin B3 and 2.3 times more Vitamin C than Boiled Green Plantains.
• 7 ounces of Cassava have insufficient amounts of Vitamin K

Comparing minerals per 7 ounces for Boiled Green Plantains vs Cassava:

• 7 ounces of Boiled Green Plantains have 1.3 times more Magnesium than Cassava.
• While 7 oz of Raw Cassava contain 1.3 times more Copper, 3.5 times more Manganese and 2.4 times more Zinc than Boiled Green Plantains.
• Both Boiled Green Plantains and Cassava contain similar levels of Iron, Phosphorus and Potassium per seven ounces.
• 7 ounces of Boiled Green Plantains lack sufficient amounts of Zinc
• Both Boiled Green Plantains as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Green Plantains have 1.3 times more Sugars and 1.4 times more Fiber than Cassava.
• While 7 oz of Raw Cassava contain 1.3 times more Energy and 1.3 times more Carbohydrate than Boiled Green Plantains.
• 7 ounces of Boiled Green Plantains provide inadequate amounts of Protein
• Both Boiled Green Plantains as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.