Comparing Nutrients in 100 grams Pitanga VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Pitanga	9%	10%	81%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Pitanga	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	1.14% 33kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	NA	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.76% 7.5g	32% 41.4g	130g per day for Men 19-50 years
Sugars	NA	29.4% 21.3g	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	NA	5.27% 3.82g	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	NA	% 3.8g	g per day for Men 19-50 years
Sucrose	NA	% 13.7g	g per day for Men 19-50 years
Fiber	NA	5.8% 2.2g	38g per day for Men 19-50 years
Protein	1.43% 0.8g	2.7% 1.52g	56g per day for Men 19-50 years

Vitamins

	Pitanga	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	8.33% 75μg	5% 45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.88% 0.3mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	16% 0.21mg	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	NA	13.3% 53μg	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	29.2% 26.3mg	18.2% 16.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.8% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pitanga	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	0.9% 9mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	NA	4.9% 0.044mg	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	2.5% 0.2mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	NA	7.17% 0.17mg	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	1.57% 11mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	3.03% 103mg	14% 477mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	NA	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.45% 91g	1.5% 56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pitanga vs Baked Yellow Plantains:

• Raw Pitanga has 1.7 times more Vitamin A and 1.6 times more Vitamin C than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 3 times more Vitamin B1, 3.3 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw Pitanga.
• Both Raw Pitanga as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Pitanga vs Baked Yellow Plantains:

• Raw Pitanga has 1.6 times more Water than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 1.4 times more Iron, 3.4 times more Magnesium, 3.4 times more Phosphorus and 4.6 times more Potassium than Raw Pitanga.
• Both Raw Pitanga as well as Baked Yellow Plantains have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Yellow Plantains contain 4.7 times more Energy, 5.5 times more Carbohydrate and 1.9 times more Protein than Raw Pitanga.
• Both Raw Pitanga as well as Baked Yellow Plantains have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.