Comparing Nutrients in 7 ounces Raspberries Puree VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Raspberries Puree	Boiled Green Plantains	Recommended Dietary Allowance
Energy	3.76% 109kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	44.5% 58g	130g per day for Men 19-50 years
Sugars	18% 13g	6.16% 4.47g	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	9.03% 6.55g	0.96% 0.69g	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	% 6.05g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 0.42g	% 3g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	33.6% 0.44mg	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	15% 59.5μg	24% 95μg	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	32% 29mg	20% 18mg	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	10% 1.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	17.6% 0.16mg	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	17% 1.37mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	9.4% 0.22mg	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	8.5% 59.5mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.6% 170g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries Puree VS Boiled Green Plantains per 7 oz

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

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

• 7 ounces of Raspberries Puree have 1.6 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.6 times more Vitamin C than Boiled Green Plantains.
• While 7 oz of Boiled Green Plantains contain 5.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raspberries Puree with Seeds.
• Both Raspberries Puree and Boiled Green Plantains provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.

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

• 7 ounces of Raspberries Puree have 7.7 times more Calcium, 2.3 times more Iron, 6.2 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Zinc and 1.2 times more Water than Boiled Green Plantains.
• While 7 oz of Boiled Green Plantains contain 1.5 times more Potassium than Raspberries Puree with Seeds.
• Both Raspberries Puree and Boiled Green Plantains contain similar levels of Copper and Magnesium per seven ounces.
• 7 ounces of Boiled Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raspberries Puree have 2.9 times more Sugars, 9.4 times more Fructose and 1.7 times more Fiber than Boiled Green Plantains.
• While 7 oz of Boiled Green Plantains contain 2.2 times more Energy and 2.5 times more Carbohydrate than Raspberries Puree with Seeds.
• 7 ounces of Raspberries Puree provide inadequate amounts of Energy
• Both Raspberries Puree with Seeds as well as Boiled Green Plantains provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.