Comparing Nutrients in 100 grams Raspberry Juice Concentrate VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Raspberry Juice Concentrate	Boiled Green Plantains	Recommended Dietary Allowance
Energy	7.62% 221kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.34g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	22.4% 29g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	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	27.7% 20g	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	% 17g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 1.03g	% 1.52g	g per day for Men 19-50 years
Fiber	2.9% 1.1g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	5.43% 3.04g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	2.44% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	2.25% 9μg	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	42.3% 38mg	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	0.4% 0.06mg	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

	Raspberry Juice Concentrate	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	9.7% 97mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	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	14.5% 1.16mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	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	14.3% 100mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	34.6% 1178mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	1.1% 41g	1.87% 69g	3700g per day for Men 19-50 years

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

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

• 100 grams of Raspberry Juice Concentrate have 5 times more Vitamin B1, 5.2 times more Vitamin B2, 10 times more Vitamin B3, 7.1 times more Vitamin B5 and 4.2 times more Vitamin C than Boiled Green Plantains.
• While 100 g of Boiled Green Plantains contain 5.3 times more Vitamin B9 than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Boiled Green Plantains provide similar amounts of Vitamin B6 per 100 grams.

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

• 100 grams of Raspberry Juice Concentrate have 32.3 times more Calcium, 1.7 times more Copper, 3.9 times more Iron, 4 times more Magnesium, 42.8 times more Manganese, 4.2 times more Phosphorus, 4.1 times more Potassium and 9.2 times more Zinc than Boiled Green Plantains.
• 100 grams of Boiled Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raspberry Juice Concentrate have 1.8 times more Energy, 1.8 times more Carbohydrate, 17 times more Sugars, 57.4 times more Fructose and 2.8 times more Protein than Boiled Green Plantains.
• While 100 g of Boiled Green Plantains contain 2.4 times more Fiber than Raspberry Juice Concentrate.
• 100 grams of Boiled Green Plantains provide inadequate amounts of Protein
• Both Raspberry Juice Concentrate as well as Boiled Green Plantains provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.