Comparing Nutrients in 7 ounces Boiled Green Plantains VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Boiled Green Plantains	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	8.3% 240kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	44.5% 58g	12% 16g	130g per day for Men 19-50 years
Sugars	6.16% 4.47g	16.5% 12g	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	8.35% 6.05g	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	% 5.58g	g per day for Men 19-50 years
Sucrose	% 3g	% 0.36g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	3.6% 2.02g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	9.16% 0.12mg	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	14.4% 57.5μg	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	20% 18mg	14% 12.7mg	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	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	15% 0.13mg	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	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	29.6% 0.68mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	3.7% 137g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Green Plantains vs Seedless Raspberries Puree:

• Boiled Green Plantains have 1.2 times more Vitamin B5, 3.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.4 times more Vitamin C than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 1.8 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.3 times more Vitamin B3 than Boiled Green Plantains.

Comparing minerals per 7 ounces for Boiled Green Plantains vs Seedless Raspberries Puree:

• Boiled Green Plantains have 1.9 times more Magnesium and 1.7 times more Potassium than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 4.7 times more Calcium, 3.6 times more Iron, 3.1 times more Manganese, 1.3 times more Zinc and 1.3 times more Water than Boiled Green Plantains.
• Both Boiled Green Plantains and Seedless Raspberries Puree have similar amounts of Copper and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Green Plantains have 3 times more Energy, 3.6 times more Carbohydrate and 2.9 times more Fiber than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 1.8 times more Omega 3, 2.7 times more Sugars and 8.7 times more Fructose than Boiled Green Plantains.
• Both Boiled Green Plantains and Seedless Raspberries Puree have similar amounts of Protein per 7 oz.
• Both Boiled Green Plantains as well as Seedless Raspberries Puree have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 7 oz.