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Nutrients in 14 ounces of Yellow Plantains

Raw Yellow Plantains (Musa X paradisiaca).

Macros Ratio

Protein Fat Carbs
4%
2%
94%
14 oz ▼

Macro Nutrients

Yellow Plantains
Energy484 kcal
16.7%
Raw Yellow Plantains have 484.20946 kcal of Energy per 14 ounces, which is 16.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.4 g
1.43%
Raw Yellow Plantains have 1.3891255 g of Fat per 14 ounces, which is 1.43% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0 g
0%
Raw Yellow Plantains have 0 g of Saturated Fat per 14 ounces, which is 0% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30 g
0%
Raw Yellow Plantains have 0 g of Omega 3 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60 g
0%
Raw Yellow Plantains have 0 g of Omega 6 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Yellow Plantains have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate127 g
97%
Raw Yellow Plantains have 126.5691777 g of Carbohydrate per 14 ounces, which is 97% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars69.5 g
96%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Yellow Plantains have 69.4959643 g of Sugars per 14 ounces, which is 96% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose34.3 g
47.3%
≤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 Yellow Plantains have 34.2915552 g of Fructose per 14 ounces, which is 47.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose34.5 g
%
Raw Yellow Plantains have 34.4900017 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 Yellow 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
Fiber6.75 g
17.8%
Raw Yellow Plantains have 6.747181 g of Fiber per 14 ounces, which is 17.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein5.16 g
9.2%
Raw Yellow Plantains have 5.159609 g of Protein per 14 ounces, which is 9.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Yellow Plantains
Vitamin A222 μg
24.7%
RAE, retinol activity equivalents
Raw Yellow Plantains have 222.26008 μg of Vitamin A per 14 ounces, which is 24.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.25 mg
20.5%
Thiamine
Raw Yellow Plantains have 0.24607366 mg of Vitamin B1 per 14 ounces, which is 20.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.3 mg
23.2%
Riboflavin
Raw Yellow Plantains have 0.30163868 mg of Vitamin B2 per 14 ounces, which is 23.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.67 mg
16.7%
Niacin, nicotinic acid, niacinamide
Raw Yellow Plantains have 2.66712096 mg of Vitamin B3 per 14 ounces, which is 16.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.2 mg
24%
Pantothenic acid
Raw Yellow Plantains have 1.190679 mg of Vitamin B5 per 14 ounces, which is 24% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.96 mg
74%
Pyridoxine
Raw Yellow Plantains have 0.96048106 mg of Vitamin B6 per 14 ounces, which is 74% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B987.3 μg
22%
Folates and Folic Acid
Raw Yellow Plantains have 87.31646 μg of Vitamin B9 per 14 ounces, which is 22% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Yellow Plantains have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C73 mg
81%
Ascorbic acid
Raw Yellow Plantains have 73.028312 mg of Vitamin C per 14 ounces, which is 81% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Yellow Plantains have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0 mg
0%
Tocopherols and Tocotrienols
Raw Yellow Plantains have 0 mg of Vitamin E per 14 ounces, which is 0% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K114 μg
95%
Phytomenadione or phylloquinone
Raw Yellow Plantains have 114.305184 μg of Vitamin K per 14 ounces, which is 95% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Yellow Plantains
Calcium12 mg
1.2%
Raw Yellow Plantains have 11.90679 mg of Calcium per 14 ounces, which is 1.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.29 mg
32.6%
Raw Yellow Plantains have 0.29370082 mg of Copper per 14 ounces, which is 32.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.2 mg
27.3%
Raw Yellow Plantains have 2.1829115 mg of Iron per 14 ounces, which is 27.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium143 mg
34%
Raw Yellow Plantains have 142.88148 mg of Magnesium per 14 ounces, which is 34% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.57 mg
25%
Raw Yellow Plantains have 0.57152592 mg of Manganese per 14 ounces, which is 25% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus127 mg
18%
Raw Yellow Plantains have 127.00576 mg of Phosphorus per 14 ounces, which is 18% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1933 mg
57%
Raw Yellow Plantains have 1932.86891 mg of Potassium per 14 ounces, which is 57% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium5.95 μg
11%
Raw Yellow Plantains have 5.953395 μg of Selenium per 14 ounces, which is 11% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium16 mg
1.06%
Raw Yellow Plantains have 15.87572 mg of Sodium per 14 ounces, which is 1.06% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.75 mg
6.86%
Raw Yellow Plantains have 0.7540967 mg of Zinc per 14 ounces, which is 6.86% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water259 g
7%
Raw Yellow Plantains have 258.774236 g of Water per 14 ounces, which is 7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Yellow Plantains:
Minerals in 14 ounces of Raw Yellow Plantains:
Macronutrients in 14 ounces of Raw Yellow Plantains:



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