Comparing Nutrients in 100 grams Green Plantains VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Green Plantains	Raspberries Puree	Recommended Dietary Allowance
Energy	5.24% 152kcal	1.9% 55kcal	2900kcal per day for Men 19-50 years
Fat	0.072% 0.07g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.025g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	28% 36.7g	8.85% 11.5g	130g per day for Men 19-50 years
Sugars	3.16% 2.3g	9.05% 6.56g	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	4.55% 3.3g	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	% 3.05g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 0.21g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	NA	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.44% 0.55mg	2.88% 0.46mg	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	2.85% 0.037mg	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	7.5% 30μg	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	16.2% 14.6mg	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	5.13% 0.77mg	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	Raspberries Puree	Recommended Dietary Allowance
Calcium	0.2% 2mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	9.56% 0.086mg	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	8.63% 0.69mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	4.74% 0.11mg	29.4% 0.68mg	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	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	5.74% 195mg	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	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	1.65% 61g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Plantains VS Raspberries Puree per 100 g

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

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

• 100 grams of Green Plantains have 1.3 times more Vitamin B1, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.4 times more Vitamin C than Raspberries Puree.
• Both Green Plantains and Raspberries Puree provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 100 grams.

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

• 100 grams of Green Plantains have 1.3 times more Copper, 1.6 times more Magnesium and 2.2 times more Potassium than Raspberries Puree.
• While 100 g of Raspberries Puree with Seeds contain 11.5 times more Calcium, 6.2 times more Manganese, 1.7 times more Zinc and 1.4 times more Water than Raw Green Plantains.
• Both Green Plantains and Raspberries Puree contain similar levels of Iron and Phosphorus per 100 grams.
• 100 grams of Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Green Plantains have 2.8 times more Energy and 3.2 times more Carbohydrate than Raspberries Puree.
• While 100 g of Raspberries Puree with Seeds contain 2.9 times more Sugars, 3.2 times more Fructose and 2 times more Fiber than Raw Green Plantains.
• 100 grams of Raspberries Puree provide inadequate amounts of Energy and Protein
• Both Raw Green Plantains as well as Raspberries Puree with Seeds provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.