Comparing Nutrients in 100 grams Green Plantains VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Green Plantains	Boiled Green Plantains	Recommended Dietary Allowance
Energy	5.24% 152kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	0.072% 0.07g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.025g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	28% 36.7g	22.4% 29g	130g per day for Men 19-50 years
Sugars	3.16% 2.3g	3.1% 2.25g	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	1.4% 1.02g	0.48% 0.35g	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	% 1.1g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 1.52g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.44% 0.55mg	2.44% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	17% 0.22mg	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	7% 28μg	12% 48μg	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	22.4% 20mg	10% 9.1mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.17% 3.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	0.2% 2mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	8.9% 0.08mg	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	9.38% 0.75mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	4.74% 0.11mg	4.74% 0.11mg	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	4.43% 31mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	1.65% 61g	1.87% 69g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.2 times more Vitamin C than Boiled Green Plantains.
• While Boiled Green Plantains contain 3.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Green Plantains.

Comparing minerals per 100 grams for Green Plantains vs Boiled Green Plantains:

• Raw Green Plantains have 1.5 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Zinc than Boiled Green Plantains.
• Both Raw Green Plantains and Boiled Green Plantains have similar amounts of Manganese and Water per 100 g.
• Both Raw Green Plantains as well as Boiled Green Plantains have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Green Plantains have 1.3 times more Energy, 1.3 times more Carbohydrate and 2.9 times more Fructose than Boiled Green Plantains.
• While Boiled Green Plantains contain 4.3 times more Omega 3 than Raw Green Plantains.
• Both Raw Green Plantains and Boiled Green Plantains have similar amounts of Sugars, Fiber and Protein per 100 g.
• Both Raw Green Plantains as well as Boiled Green Plantains have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 100 g.