Comparing Nutrients in 100 grams Green Plantains VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Green Plantains	Baked White Potatoes	Recommended Dietary Allowance
Energy	5.24% 152kcal	3.17% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.072% 0.07g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.025g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.7g	16.2% 21g	130g per day for Men 19-50 years
Sugars	3.16% 2.3g	2.1% 1.53g	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	0.5% 0.36g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 0.4g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.44% 0.55mg	9.55% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	16.2% 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	7% 28μg	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.4% 20mg	14% 12.6mg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Baked White Potatoes	Recommended Dietary Allowance
Calcium	0.2% 2mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	14% 0.13mg	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	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	4.74% 0.11mg	8.2% 0.19mg	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	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	NA	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	1.65% 61g	2.04% 75.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Green Plantains vs Baked White Potatoes:

• Raw Green Plantains have 2.1 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B5 and 1.6 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.8 times more Vitamin B3, 3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Green Plantains.

Comparing minerals per 100 grams for Green Plantains vs Baked White Potatoes:

• Raw Green Plantains have 1.5 times more Magnesium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5 times more Calcium, 1.7 times more Manganese, 2.4 times more Phosphorus, 1.3 times more Potassium and 1.9 times more Zinc than Raw Green Plantains.
• Both Raw Green Plantains and Baked Whole White Potatoes have similar amounts of Copper, Iron and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Green Plantains have 1.7 times more Energy, 1.7 times more Carbohydrate, 1.5 times more Sugars and 2.8 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains and Baked Whole White Potatoes have similar amounts of Fiber per 100 g.
• Both Raw Green Plantains as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Glucose and Sucrose in 100 g.