Comparing Nutrients in 7 ounces Baked Yellow Plantains VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Yellow Plantains	4%	1%	95%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Baked Yellow Plantains	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.6% 308kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	30% 39g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	3.9% 2.84g	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	10.5% 7.6g	1.2% 0.87g	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	% 7.52g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 27g	% 0.89g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	5.4% 3g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Baked Yellow Plantains	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	9.92% 89.3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	32.4% 0.42mg	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	26.3% 105μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	36% 32.5mg	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.3% 25.6μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Yellow Plantains	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	38.4% 0.35mg	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	6.95% 0.56mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	14.2% 0.33mg	15% 0.34mg	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	10.5% 73.4mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	28% 947mg	32% 1082mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3% 111g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Yellow Plantains vs Baked Red Potatoes:

• Baked Yellow Plantains have 45 times more Vitamin A, 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.6 times more Vitamin B5, 2 times more Vitamin B9, 1.3 times more Vitamin C and 4.6 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.3 times more Vitamin B3 than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Baked Whole Red Potatoes have similar amounts of Vitamin B6 per 7 oz.
• Both Baked Yellow Plantains as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Baked Yellow Plantains vs Baked Red Potatoes:

• Baked Yellow Plantains have 1.5 times more Magnesium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4 times more Copper, 2.5 times more Iron, 1.9 times more Phosphorus, 1.9 times more Zinc and 1.4 times more Water than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Baked Whole Red Potatoes have similar amounts of Manganese and Potassium per 7 oz.
• Both Baked Yellow Plantains as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Yellow Plantains have 1.8 times more Energy, 2.1 times more Carbohydrate, 14.9 times more Sugars, 8.7 times more Fructose and 1.2 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Protein than Baked Yellow Plantains.
• Both Baked Yellow Plantains as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.