Comparing Nutrients in 100 grams Seedless Raspberries Puree VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Seedless Raspberries Puree	Boiled Green Plantains	Recommended Dietary Allowance
Energy	1.4% 41kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	6.15% 8g	22.4% 29g	130g per day for Men 19-50 years
Sugars	8.33% 6.04g	3.1% 2.25g	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	4.2% 3.05g	0.48% 0.35g	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	% 2.8g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 1.52g	g per day for Men 19-50 years
Fiber	2.37% 0.9g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	2.44% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	17% 0.22mg	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	7.25% 29μg	12% 48μg	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	7.1% 6.4mg	10% 9.1mg	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	10.3% 1.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.17% 3.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	8.9% 0.08mg	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	13.5% 1.08mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	4.74% 0.11mg	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	2.86% 20mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.42% 89.7g	1.87% 69g	3700g per day for Men 19-50 years

Nutrient Comparison: Seedless Raspberries Puree VS Boiled Green Plantains per 100 g

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

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

• 100 grams of Seedless Raspberries Puree have 1.8 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.3 times more Vitamin B3 than Boiled Green Plantains.
• While 100 g of Boiled Green Plantains contain 3.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.4 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Boiled Green Plantains provide similar amounts of Vitamin B5 per 100 grams.

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

• 100 grams of Seedless Raspberries Puree have 3.6 times more Iron, 3.1 times more Manganese and 1.3 times more Water than Boiled Green Plantains.
• While 100 g of Boiled Green Plantains contain 1.9 times more Magnesium and 1.7 times more Potassium than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Boiled Green Plantains contain similar levels of Copper and Phosphorus per 100 grams.
• Both Seedless Raspberries Puree as well as Boiled Green Plantains lack sufficient amounts of Calcium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Seedless Raspberries Puree have 1.8 times more Omega 3, 2.7 times more Sugars and 8.7 times more Fructose than Boiled Green Plantains.
• While 100 g of Boiled Green Plantains contain 3 times more Energy, 3.6 times more Carbohydrate and 2.9 times more Fiber than Seedless Raspberries Puree.
• 100 grams of Seedless Raspberries Puree provide inadequate amounts of Energy
• 100 grams of Boiled Green Plantains provide inadequate amounts of Omega 3
• Both Seedless Raspberries Puree as well as Boiled Green Plantains provide inadequate amounts of Omega 6 and Protein in 100 grams.