Comparing Nutrients in 100 grams Yellow Plantains VS Plums, canned, purple, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Plums, canned, purple, water pack, solids and liquids	3%	0%	97%

Macro Nutrients

	Yellow Plantains	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Energy	4.2% 122kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.01% 0.01g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.003% 0.001g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.012% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.5% 32g	8.5% 11g	130g per day for Men 19-50 years
Sugars	24% 17.5g	14% 10g	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	12% 8.64g	NA	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	% 8.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	4.47% 1.7g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	0.7% 0.39g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	6.22% 56μg	5.1% 46μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.17% 0.062mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	1.44% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	2.08% 0.027mg	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	5.5% 22μg	0.75% 3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20.4% 18.4mg	3% 2.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Plums, canned, purple, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	0.3% 3mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	4.33% 0.039mg	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	6.88% 0.55mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	8.57% 36mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	6.26% 0.14mg	1.43% 0.033mg	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	4.57% 32mg	1.86% 13mg	700mg per day for Men 19-50 years
Potassium	14.3% 487mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	1.76% 65.2g	2.4% 88.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Yellow Plantains vs Plums, canned, purple, water pack, solids and liquids:

• Raw Yellow Plantains have 1.2 times more Vitamin A, 3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 4.2 times more Vitamin B5, 9 times more Vitamin B6, 7.3 times more Vitamin B9, 6.8 times more Vitamin C and 6.7 times more Vitamin K than Plums, canned, purple, water pack, solids and liquids.
• While Plums, canned, purple, water pack, solids and liquids contain more Vitamin E than Raw Yellow Plantains.
• Both Raw Yellow Plantains as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Yellow Plantains vs Plums, canned, purple, water pack, solids and liquids:

• Raw Yellow Plantains have 1.9 times more Copper, 3.4 times more Iron, 7.2 times more Magnesium, 4.4 times more Manganese, 2.5 times more Phosphorus, 3.9 times more Potassium, more Selenium and 2.4 times more Zinc than Plums, canned, purple, water pack, solids and liquids.
• While Plums, canned, purple, water pack, solids and liquids contain 1.4 times more Water than Raw Yellow Plantains.
• Both Raw Yellow Plantains as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Yellow Plantains have 3 times more Energy, 2.9 times more Carbohydrate, 1.7 times more Sugars, 1.9 times more Fiber and 3.3 times more Protein than Plums, canned, purple, water pack, solids and liquids.
• Both Raw Yellow Plantains as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.