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

Macros Ratio

	Protein	Fat	Carbs
Baked Yellow Plantains	4%	1%	95%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Baked Yellow Plantains	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.6% 308kcal	6.3% 183kcal	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	32% 42g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	% 27g	% 0.79g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	11% 4.17g	38g per day for Men 19-50 years
Protein	5.4% 3g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Baked Yellow Plantains	Baked White 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	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	32.2% 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	19% 75.4μg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.3% 25.6μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Yellow Plantains	Baked White Potatoes	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	28% 0.25mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	14.2% 0.33mg	16.3% 0.38mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	28% 947mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3% 111g	4.05% 150g	3700g per day for Men 19-50 years

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

• Baked Yellow Plantains have 45 times more Vitamin A, 1.9 times more Vitamin B1, 3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.4 times more Vitamin B9, 1.3 times more Vitamin C and 4.8 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Vitamin B3 than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 7 oz.
• Both Baked Yellow Plantains as well as Baked Whole White 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 White Potatoes:

• Baked Yellow Plantains have 1.5 times more Magnesium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Calcium, 2.9 times more Copper, 2.3 times more Iron, 2 times more Phosphorus, 1.7 times more Zinc and 1.4 times more Water than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Baked Whole White Potatoes have similar amounts of Manganese and Potassium per 7 oz.
• Both Baked Yellow Plantains as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Yellow Plantains have 1.7 times more Energy, 2 times more Carbohydrate, 13.9 times more Sugars and 10.6 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Protein than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Baked Whole White Potatoes have similar amounts of Fiber per 7 oz.
• Both Baked Yellow Plantains as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.