Comparing Nutrients in 100 grams Yellow Plantains VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Yellow Plantains	Baked White Potatoes	Recommended Dietary Allowance
Energy	4.2% 122kcal	3.17% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.29% 0.049g	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	16.2% 21g	130g per day for Men 19-50 years
Sugars	24% 17.5g	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	12% 8.64g	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	% 8.7g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 0.4g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	6.22% 56μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.17% 0.062mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	9.55% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	5.5% 22μg	9.5% 38μg	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	14% 12.6mg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Baked White Potatoes	Recommended Dietary Allowance
Calcium	0.3% 3mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	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	6.88% 0.55mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	8.57% 36mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	6.26% 0.14mg	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	4.57% 32mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	14.3% 487mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	1.76% 65.2g	2.04% 75.4g	3700g per day for Men 19-50 years

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

• Raw Yellow Plantains have 56 times more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin C and 10.7 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 100 g.
• Both Raw Yellow Plantains as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 g.

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

• Raw Yellow Plantains have 1.3 times more Magnesium and 3 times more Selenium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Calcium, 1.7 times more Copper, 1.3 times more Manganese, 2.3 times more Phosphorus and 1.8 times more Zinc than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Baked Whole White Potatoes have similar amounts of Iron, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Yellow Plantains have 1.3 times more Energy, 1.5 times more Carbohydrate, 11.4 times more Sugars and 24 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Protein than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Baked Whole White Potatoes have similar amounts of Fiber per 100 g.
• Both Raw Yellow Plantains as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.