Comparing Nutrients in 100 grams Boiled Green Plantains VS Raspberry Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Boiled Green Plantains	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	4.17% 121kcal	7.62% 221kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	1.4% 1.34g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	41% 53g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	52.7% 38.2g	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	0.48% 0.35g	27.7% 20g	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	% 0.38g	% 17g	g per day for Men 19-50 years
Sucrose	% 1.52g	% 1.03g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	4.17% 0.05mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.44% 0.39mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	19.2% 0.25mg	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	12% 48μg	2.25% 9μg	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	10% 9.1mg	42.3% 38mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.17% 3.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	0.3% 3mg	9.7% 97mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	15.3% 0.14mg	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	3.75% 0.3mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	4.74% 0.11mg	203% 4.67mg	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	3.43% 24mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	34.6% 1178mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	1.87% 69g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Raspberry Juice Concentrate per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Green Plantains versus 100 g of Raspberry Juice Concentrate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Green Plantains vs Raspberry Juice Concentrate:

• 100 grams of Boiled Green Plantains have 5.3 times more Vitamin B9 than Raspberry Juice Concentrate.
• While 100 g of Raspberry Juice Concentrate contain 5 times more Vitamin B1, 5.2 times more Vitamin B2, 10 times more Vitamin B3, 7.1 times more Vitamin B5 and 4.2 times more Vitamin C than Boiled Green Plantains.
• Both Boiled Green Plantains and Raspberry Juice Concentrate provide similar amounts of Vitamin B6 per 100 grams.

Comparing minerals per 100 grams for Boiled Green Plantains vs Raspberry Juice Concentrate:

• 100 g of Raspberry Juice Concentrate contain 32.3 times more Calcium, 1.7 times more Copper, 3.9 times more Iron, 4 times more Magnesium, 42.8 times more Manganese, 4.2 times more Phosphorus, 4.1 times more Potassium and 9.2 times more Zinc than Boiled Green Plantains.
• 100 grams of Boiled Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Green Plantains have 2.4 times more Fiber than Raspberry Juice Concentrate.
• While 100 g of Raspberry Juice Concentrate contain 1.8 times more Energy, 1.8 times more Carbohydrate, 17 times more Sugars, 57.4 times more Fructose and 2.8 times more Protein than Boiled Green Plantains.
• 100 grams of Boiled Green Plantains provide inadequate amounts of Protein
• Both Boiled Green Plantains as well as Raspberry Juice Concentrate provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.