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

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Cherry juice, tart	2%	8%	90%

Macro Nutrients

	Green Plantains	Cherry juice, tart	Recommended Dietary Allowance
Energy	10.4% 302kcal	4.04% 117kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	NA	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	21% 27g	130g per day for Men 19-50 years
Sugars	6.27% 4.54g	33.4% 24.2g	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	2.8% 2.02g	13.5% 9.82g	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	% 2.16g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	NA	38g per day for Men 19-50 years
Protein	4.43% 2.5g	1.1% 0.62g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	5.65% 0.073mg	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	14% 55.6μg	NA	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	44.5% 40mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Cherry juice, tart	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	9.26% 0.083mg	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	18.6% 1.5mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	5.18% 0.12mg	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	8.8% 61.5mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	NA	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	3.25% 0.36mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	3.28% 121g	4.57% 169g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 1.7 times more Vitamin B1, 1.9 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.

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

• Raw Green Plantains have 2.8 times more Copper, 1.8 times more Iron, 3.7 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 2.7 times more Potassium and 6 times more Zinc than Cherry juice, tart.
• While Cherry juice, tart contains 6.5 times more Calcium and 1.4 times more Water than Raw Green Plantains.

Comparison of macro-nutrients per 7 ounces:

• Raw Green Plantains have 2.6 times more Energy, 2.7 times more Carbohydrate and 4 times more Protein than Cherry juice, tart.
• While Cherry juice, tart contains 5.3 times more Sugars and 4.9 times more Fructose than Raw Green Plantains.
• Both Raw Green Plantains as well as Cherry juice, tart have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.