Comparing Nutrients in 7 ounces Boiled Green Plantains VS Raspberry Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Boiled Green Plantains	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	8.3% 240kcal	15% 439kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	2.74% 2.66g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	44.5% 58g	81% 106g	130g per day for Men 19-50 years
Sugars	6.16% 4.47g	105% 76g	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	55% 40g	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	% 34g	g per day for Men 19-50 years
Sucrose	% 3g	% 2.04g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	8.27% 0.099mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	48.2% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	38% 0.5mg	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	4.47% 18μg	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	84% 75.6mg	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	0.79% 0.12mg	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	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	19.2% 192mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	30.4% 0.27mg	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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	403% 9.27mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	68.8% 2338mg	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	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	3.7% 137g	2.2% 81.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Raspberry Juice Concentrate per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Green Plantains vs Raspberry Juice Concentrate:

• 7 ounces of Boiled Green Plantains have 5.3 times more Vitamin B9 than Raspberry Juice Concentrate.
• While 7 oz of Raspberry Juice Concentrate contain 5 times more Vitamin B1, 5.2 times more Vitamin B2, 10 times more Vitamin B3, 7.1 times more Vitamin B5 and 4.2 times more Vitamin C than Boiled Green Plantains.
• Both Boiled Green Plantains and Raspberry Juice Concentrate provide similar amounts of Vitamin B6 per seven ounces.

Comparing minerals per 7 ounces for Boiled Green Plantains vs Raspberry Juice Concentrate:

• 7 oz of Raspberry Juice Concentrate contain 32.3 times more Calcium, 1.7 times more Copper, 3.9 times more Iron, 4 times more Magnesium, 42.8 times more Manganese, 4.2 times more Phosphorus, 4.1 times more Potassium and 9.2 times more Zinc than Boiled Green Plantains.
• 7 ounces of Boiled Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Green Plantains have 2.4 times more Fiber than Raspberry Juice Concentrate.
• While 7 oz of Raspberry Juice Concentrate contain 1.8 times more Energy, 1.8 times more Carbohydrate, 17 times more Sugars, 57.4 times more Fructose and 2.8 times more Protein than Boiled Green Plantains.
• 7 ounces of Boiled Green Plantains provide inadequate amounts of Protein
• Both Boiled Green Plantains as well as Raspberry Juice Concentrate provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.