Comparing Nutrients in 100 grams Plums VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Plums	5%	5%	90%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Plums	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	1.6% 46kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0% 0g	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	0.26% 0.044g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.8% 11.4g	32% 41.4g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	29.4% 21.3g	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	4.23% 3.07g	5.27% 3.82g	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	% 5.07g	% 3.8g	g per day for Men 19-50 years
Sucrose	% 1.57g	% 13.7g	g per day for Men 19-50 years
Fiber	3.7% 1.4g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	2.7% 1.52g	56g per day for Men 19-50 years

Vitamins

	Plums	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	5% 45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.33% 0.028mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.23% 0.029mg	16% 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	1.25% 5μg	13.3% 53μg	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	10.6% 9.5mg	18.2% 16.4mg	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	1.73% 0.26mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.33% 6.4μg	10.8% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	0.6% 6mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	4.9% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	2.13% 0.17mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	2.26% 0.052mg	7.17% 0.17mg	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	2.3% 16mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	14% 477mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.36% 87.2g	1.5% 56g	3700g per day for Men 19-50 years

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

• Raw Plums have more Vitamin E than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 2.6 times more Vitamin A, 3.2 times more Vitamin B1, 5 times more Vitamin B2, 1.6 times more Vitamin B3, 3.9 times more Vitamin B5, 7.2 times more Vitamin B6, 10.6 times more Vitamin B9, 1.7 times more Vitamin C and 2 times more Vitamin K than Raw Plums.
• Both Raw Plums as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Plums vs Baked Yellow Plantains:

• Raw Plums have 1.3 times more Copper and 1.6 times more Water than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 1.6 times more Iron, 5.9 times more Magnesium, 3.2 times more Manganese, 2.3 times more Phosphorus, 3 times more Potassium and 2.1 times more Zinc than Raw Plums.
• Both Raw Plums as well as Baked Yellow Plantains have insufficient amounts of Calcium and Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Yellow Plantains contain 3.4 times more Energy, 3.6 times more Carbohydrate, 2.2 times more Sugars, 1.6 times more Fiber and 2.2 times more Protein than Raw Plums.
• Both Raw Plums and Baked Yellow Plantains have similar amounts of Fructose per 100 g.
• Both Raw Plums as well as Baked Yellow Plantains have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.