Comparing Nutrients in 7 ounces Green Plantains VS Raspberry Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Green Plantains	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	10.4% 302kcal	15% 439kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	2.74% 2.66g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	81% 106g	130g per day for Men 19-50 years
Sugars	6.27% 4.54g	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	2.8% 2.02g	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	% 2.16g	% 34g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 2.04g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	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	16.5% 0.2mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	48.2% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	14% 55.6μg	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	44.5% 40mg	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	19.2% 192mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	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	18.6% 1.5mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	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	8.8% 61.5mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	68.8% 2338mg	3400mg per day for Men 19-50 years
Selenium	NA	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	3.25% 0.36mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	3.28% 121g	2.2% 81.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Green Plantains vs Raspberry Juice Concentrate:

• 7 ounces of Green Plantains have 3.1 times more Vitamin B9 than Raspberry Juice Concentrate.
• While 7 oz of Raspberry Juice Concentrate contain 2.5 times more Vitamin B1, 3.4 times more Vitamin B2, 7.1 times more Vitamin B3, 5.1 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.9 times more Vitamin C than Raw Green Plantains.

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

• 7 oz of Raspberry Juice Concentrate contain 48.5 times more Calcium, 1.5 times more Iron, 2.7 times more Magnesium, 42.8 times more Manganese, 3.2 times more Phosphorus, 2.7 times more Potassium and 7.2 times more Zinc than Raw Green Plantains.
• Both Green Plantains and Raspberry Juice Concentrate contain similar levels of Copper 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 times more Fiber than Raspberry Juice Concentrate.
• While 7 oz of Raspberry Juice Concentrate contain 1.5 times more Energy, 1.5 times more Carbohydrate, 16.7 times more Sugars, 19.7 times more Fructose and 2.4 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains as well as Raspberry Juice Concentrate provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.