Nutrients in 1 kilogram of Boiled Green Plantains

Plantains, green, boiled.

boiled cooked

Macros Ratio

Protein Fat Carbs

95%

1 kg ▼

Macro Nutrients

Boiled Green Plantains

Energy1210 kcal

41.7%

Boiled Green Plantains have 1210 kcal of Energy per 1 kilogram, which is 41.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.8 g

0.82%

Boiled Green Plantains have 0.8 g of Fat per 1 kilogram, which is 0.82% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.72 g

2.25%

Boiled Green Plantains have 0.72 g of Saturated Fat per 1 kilogram, which is 2.25% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.26 g

16.3%

Boiled Green Plantains have 0.26 g of Omega 3 per 1 kilogram, which is 16.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.52 g

3.06%

Boiled Green Plantains have 0.52 g of Omega 6 per 1 kilogram, which is 3.06% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol

No information available

Carbohydrate292 g

224%

Boiled Green Plantains have 291.5 g of Carbohydrate per 1 kilogram, which is 224% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars22.5 g

31%

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

Boiled Green Plantains have 22.5 g of Sugars per 1 kilogram, which is 31% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose3.5 g

4.83%

≤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]

Boiled Green Plantains have 3.5 g of Fructose per 1 kilogram, which is 4.83% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose3.8 g

Boiled Green Plantains have 3.8 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose15 g

Boiled Green Plantains have 15.2 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber26 g

68.4%

Boiled Green Plantains have 26 g of Fiber per 1 kilogram, which is 68.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11 g

19.5%

Boiled Green Plantains have 10.9 g of Protein per 1 kilogram, which is 19.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Green Plantains

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.5 mg

41.7%

Thiamine

Boiled Green Plantains have 0.5 mg of Vitamin B1 per 1 kilogram, which is 41.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.65 mg

50%

Riboflavin

Boiled Green Plantains have 0.65 mg of Vitamin B2 per 1 kilogram, which is 50% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.9 mg

24.4%

Niacin, nicotinic acid, niacinamide

Boiled Green Plantains have 3.9 mg of Vitamin B3 per 1 kilogram, which is 24.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.8 mg

76%

Pantothenic acid

Boiled Green Plantains have 3.8 mg of Vitamin B5 per 1 kilogram, which is 76% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.2 mg

169%

Pyridoxine

Boiled Green Plantains have 2.2 mg of Vitamin B6 per 1 kilogram, which is 169% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9480 μg

120%

Folates and Folic Acid

Boiled Green Plantains have 480 μg of Vitamin B9 per 1 kilogram, which is 120% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B12

Cobalamin

No information available

Vitamin C91 mg

101%

Ascorbic acid

Boiled Green Plantains have 91 mg of Vitamin C per 1 kilogram, which is 101% 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 K38 μg

31.7%

Phytomenadione or phylloquinone

Boiled Green Plantains have 38 μg of Vitamin K per 1 kilogram, which is 31.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Green Plantains

Calcium30 mg

Boiled Green Plantains have 30 mg of Calcium per 1 kilogram, which is 3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.8 mg

89%

Boiled Green Plantains have 0.8 mg of Copper per 1 kilogram, which is 89% 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

Iron3 mg

37.5%

Boiled Green Plantains have 3 mg of Iron per 1 kilogram, which is 37.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium280 mg

66.7%

Boiled Green Plantains have 280 mg of Magnesium per 1 kilogram, which is 66.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.1 mg

47.4%

Boiled Green Plantains have 1.09 mg of Manganese per 1 kilogram, which is 47.4% 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

Phosphorus240 mg

34.3%

Boiled Green Plantains have 240 mg of Phosphorus per 1 kilogram, which is 34.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2890 mg

85%

Boiled Green Plantains have 2890 mg of Potassium per 1 kilogram, which is 85% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0 μg

Boiled Green Plantains have 0 μg of Selenium per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium20 mg

1.33%

Boiled Green Plantains have 20 mg of Sodium per 1 kilogram, which is 1.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.4 mg

12.7%

Boiled Green Plantains have 1.4 mg of Zinc per 1 kilogram, which is 12.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water691 g

18.7%

Boiled Green Plantains have 690.8 g of Water per 1 kilogram, which is 18.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Boiled Green Plantains:

1 kilogram of Boiled Green Plantains has outstanding amounts of Vitamin B6, Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K.

Minerals in 1 kilogram of Boiled Green Plantains:

1 kilogram of Boiled Green Plantains has outstanding amounts of Copper and Potassium.
It is an excellent source of Iron, Magnesium, Manganese and Phosphorus.
It also has a good amount of Zinc.
This fruit has some Calcium.
While 1 kilogram of product has trace amounts of Sodium, it has no Selenium.

Macronutrients in 1 kilogram of Boiled Green Plantains:

1 kilogram of Boiled Green Plantains has outstanding amounts of Carbohydrate.
It is an excellent source of Sugars and Fiber.
It also has a good amount of Omega 3 and Protein.
This fruit has some Omega 6 and Fructose.
While 1 kilogram of product has trace amounts of Fat and Saturated Fat, it has no Glucose and Sucrose.

Compare Boiled Green Plantains with:

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

Food Info

Nutrients in 1 kilogram of Boiled Green Plantains

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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