Comparing Nutrients in 7 ounces Green Plantains VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Green Plantains	Raspberries Puree	Recommended Dietary Allowance
Energy	10.4% 302kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	17.6% 23g	130g per day for Men 19-50 years
Sugars	6.27% 4.54g	18% 13g	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	9.03% 6.55g	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	% 6.05g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0.42g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	NA	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	12.3% 0.62mg	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	15% 59.5μg	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	44.5% 40mg	32% 29mg	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	10% 1.53mg	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	Raspberries Puree	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	19% 0.17mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	58.3% 1.34mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	11.4% 387mg	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	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	3.28% 121g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Plantains VS Raspberries Puree per 7 oz

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

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

• 7 ounces of Green Plantains have 1.3 times more Vitamin B1, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.4 times more Vitamin C than Raspberries Puree.
• Both Green Plantains and Raspberries Puree provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per seven ounces.

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

• 7 ounces of Green Plantains have 1.3 times more Copper, 1.6 times more Magnesium and 2.2 times more Potassium than Raspberries Puree.
• While 7 oz of Raspberries Puree with Seeds contain 11.5 times more Calcium, 6.2 times more Manganese, 1.7 times more Zinc and 1.4 times more Water than Raw Green Plantains.
• Both Green Plantains and Raspberries Puree contain similar levels of Iron and Phosphorus per seven ounces.
• 7 ounces of Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Plantains have 2.8 times more Energy and 3.2 times more Carbohydrate than Raspberries Puree.
• While 7 oz of Raspberries Puree with Seeds contain 2.9 times more Sugars, 3.2 times more Fructose and 2 times more Fiber than Raw Green Plantains.
• 7 ounces of Raspberries Puree provide inadequate amounts of Energy and Protein
• Both Raw Green Plantains as well as Raspberries Puree with Seeds provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.