Comparing Nutrients in 100 grams Green Plantains VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Green Plantains	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	5.24% 152kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.072% 0.07g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.025g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	28% 36.7g	6.15% 8g	130g per day for Men 19-50 years
Sugars	3.16% 2.3g	8.33% 6.04g	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	4.2% 3.05g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 0.18g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.44% 0.55mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	4.6% 0.06mg	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	7.25% 29μg	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	7.1% 6.4mg	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	10.3% 1.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	0.2% 2mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	7.56% 0.068mg	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	13.5% 1.08mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	4.74% 0.11mg	15% 0.34mg	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	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	1.65% 61g	2.42% 89.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Plantains VS Seedless Raspberries Puree per 100 g

Compare the macro and micronutrient content in 100 g of Green Plantains versus 100 g of Seedless Raspberries Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Green Plantains vs Seedless Raspberries Puree:

• 100 grams of Green Plantains have 1.7 times more Vitamin B5 and 3.2 times more Vitamin C than Seedless Raspberries Puree.
• Both Green Plantains and Seedless Raspberries Puree provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per 100 grams.

Comparing minerals per 100 grams for Green Plantains vs Seedless Raspberries Puree:

• 100 grams of Green Plantains have 1.7 times more Copper, 2.7 times more Magnesium, 1.6 times more Phosphorus and 2.6 times more Potassium than Seedless Raspberries Puree.
• While 100 g of Seedless Raspberries Puree contain 1.4 times more Iron, 3.1 times more Manganese and 1.5 times more Water than Raw Green Plantains.
• Both Raw Green Plantains as well as Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Green Plantains have 3.7 times more Energy, 4.6 times more Carbohydrate, 2.4 times more Fiber and 1.2 times more Protein than Seedless Raspberries Puree.
• While 100 g of Seedless Raspberries Puree contain 7.8 times more Omega 3, 2.6 times more Sugars and 3 times more Fructose than Raw Green Plantains.
• 100 grams of Green Plantains provide inadequate amounts of Omega 3
• 100 grams of Seedless Raspberries Puree provide inadequate amounts of Energy and Protein
• Both Raw Green Plantains as well as Seedless Raspberries Puree provide inadequate amounts of Omega 6 in 100 grams.