Nutrients in 14 ounces of Green Plantains

Raw Green Plantains (Musa X paradisiaca).

Macros Ratio

Protein Fat Carbs

97%

14 oz ▼

Macro Nutrients

Green Plantains

Energy603 kcal

21%

Raw Green Plantains have 603.27736 kcal of Energy per 14 ounces, which is 21% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.28 g

0.29%

Raw Green Plantains have 0.2778251 g of Fat per 14 ounces, which is 0.29% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.48 g

1.5%

Raw Green Plantains have 0.48024053 g of Saturated Fat per 14 ounces, which is 1.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.024 g

1.5%

Raw Green Plantains have 0.02381358 g of Omega 3 per 14 ounces, which is 1.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.099 g

0.58%

Raw Green Plantains have 0.09922325 g of Omega 6 per 14 ounces, which is 0.58% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol

No information available

Carbohydrate146 g

112%

Raw Green Plantains have 145.5009738 g of Carbohydrate per 14 ounces, which is 112% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars9.1 g

12.5%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Green Plantains have 9.0888497 g of Sugars per 14 ounces, which is 12.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose4.05 g

5.6%

≤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]

Raw Green Plantains have 4.0483086 g of Fructose per 14 ounces, which is 5.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose4.33 g

Raw Green Plantains have 4.3261337 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.71 g

Raw Green Plantains have 0.7144074 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber8.73 g

23%

Raw Green Plantains have 8.731646 g of Fiber per 14 ounces, which is 23% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.96 g

8.86%

Raw Green Plantains have 4.9611625 g of Protein per 14 ounces, which is 8.86% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Green Plantains

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.4 mg

33%

Thiamine

Raw Green Plantains have 0.396893 mg of Vitamin B1 per 14 ounces, which is 33% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.4 mg

30.5%

Riboflavin

Raw Green Plantains have 0.396893 mg of Vitamin B2 per 14 ounces, which is 30.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.2 mg

13.6%

Niacin, nicotinic acid, niacinamide

Raw Green Plantains have 2.1829115 mg of Vitamin B3 per 14 ounces, which is 13.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.1 mg

42%

Pantothenic acid

Raw Green Plantains have 2.1035329 mg of Vitamin B5 per 14 ounces, which is 42% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.28 mg

21.4%

Pyridoxine

Raw Green Plantains have 0.2778251 mg of Vitamin B6 per 14 ounces, which is 21.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9111 μg

27.8%

Folates and Folic Acid

Raw Green Plantains have 111.13004 μg of Vitamin B9 per 14 ounces, which is 27.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B12

Cobalamin

No information available

Vitamin C80 mg

89%

Ascorbic acid

Raw Green Plantains have 80.172386 mg of Vitamin C per 14 ounces, which is 89% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Green Plantains

Calcium7.94 mg

0.79%

Raw Green Plantains have 7.93786 mg of Calcium per 14 ounces, which is 0.79% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.46 mg

51%

Raw Green Plantains have 0.46039588 mg of Copper per 14 ounces, which is 51% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron2.98 mg

37.2%

Raw Green Plantains have 2.9766975 mg of Iron per 14 ounces, which is 37.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium163 mg

38.7%

Raw Green Plantains have 162.72613 mg of Magnesium per 14 ounces, which is 38.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.43 mg

19%

Raw Green Plantains have 0.43261337 mg of Manganese per 14 ounces, which is 19% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus123 mg

17.6%

Raw Green Plantains have 123.03683 mg of Phosphorus per 14 ounces, which is 17.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1711 mg

50.3%

Raw Green Plantains have 1710.60883 mg of Potassium per 14 ounces, which is 50.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium7.94 mg

0.53%

Raw Green Plantains have 7.93786 mg of Sodium per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.71 mg

6.5%

Raw Green Plantains have 0.7144074 mg of Zinc per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water243 g

6.55%

Raw Green Plantains have 242.501623 g of Water per 14 ounces, which is 6.55% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Green Plantains:

14 ounces of Green Plantains has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin B3.

Minerals in 14 ounces of Raw Green Plantains:

14 ounces of Green Plantains is an excellent source of Copper, Iron, Magnesium and Potassium.
It has a good amount of Manganese and Phosphorus.
It also has some Zinc.
While 14 ounces of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 14 ounces of Raw Green Plantains:

14 ounces of Green Plantains has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber.
It also has a good amount of Sugars and Protein.
This fruit has some Fructose.
While 14 ounces of product has trace amounts of Saturated Fat and Omega 3, it has no Fat, Omega 6, Glucose and Sucrose.

Compare Raw Green Plantains with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Green Plantains

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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