Comparing Nutrients in 100 grams Green Plantains VS Raspberry Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Green Plantains	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	5.24% 152kcal	7.62% 221kcal	2900kcal per day for Men 19-50 years
Fat	0.072% 0.07g	1.4% 1.34g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.025g	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	28% 36.7g	41% 53g	130g per day for Men 19-50 years
Sugars	3.16% 2.3g	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	1.4% 1.02g	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	% 1.1g	% 17g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 1.03g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	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	8.33% 0.1mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.44% 0.55mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	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	7% 28μg	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	22.4% 20mg	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	0.2% 2mg	9.7% 97mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	9.38% 0.75mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	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	4.43% 31mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	34.6% 1178mg	3400mg per day for Men 19-50 years
Selenium	NA	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	1.64% 0.18mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	1.65% 61g	1.1% 41g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of 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 Green Plantains vs Raspberry Juice Concentrate:

• 100 grams of Green Plantains have 3.1 times more Vitamin B9 than Raspberry Juice Concentrate.
• While 100 g of Raspberry Juice Concentrate contain 2.5 times more Vitamin B1, 3.4 times more Vitamin B2, 7.1 times more Vitamin B3, 5.1 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.9 times more Vitamin C than Raw Green Plantains.

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

• 100 g of Raspberry Juice Concentrate contain 48.5 times more Calcium, 1.5 times more Iron, 2.7 times more Magnesium, 42.8 times more Manganese, 3.2 times more Phosphorus, 2.7 times more Potassium and 7.2 times more Zinc than Raw Green Plantains.
• Both Green Plantains and Raspberry Juice Concentrate contain similar levels of Copper 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 times more Fiber than Raspberry Juice Concentrate.
• While 100 g of Raspberry Juice Concentrate contain 1.5 times more Energy, 1.5 times more Carbohydrate, 16.7 times more Sugars, 19.7 times more Fructose and 2.4 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains as well as Raspberry Juice Concentrate provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.