Nutrients in 300 calories of Boiled Green Plantains

Plantains, green, boiled.

boiled cooked

Weight per 300 Calories

Boiled Green Plantains

248g

Boiled Green Plantains has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

95%

300 kcal ▼

Macro Nutrients

Boiled Green Plantains

Energy300 kcal

10.3%

Boiled Green Plantains have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.2 g

0.2%

Boiled Green Plantains have 0.19834710743802 g of Fat per 300 calories, which is 0.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.18 g

0.56%

Boiled Green Plantains have 0.17851239669421 g of Saturated Fat per 300 calories, which is 0.56% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.064 g

4.03%

Boiled Green Plantains have 0.064462809917355 g of Omega 3 per 300 calories, which is 4.03% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.13 g

0.76%

Boiled Green Plantains have 0.12892561983471 g of Omega 6 per 300 calories, which is 0.76% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol

No information available

Carbohydrate72.3 g

55.6%

Boiled Green Plantains have 72.272727272727 g of Carbohydrate per 300 calories, which is 55.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.58 g

7.7%

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

Boiled Green Plantains have 5.5785123966942 g of Sugars per 300 calories, which is 7.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.87 g

1.2%

≤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 0.86776859504132 g of Fructose per 300 calories, which is 1.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.94 g

Boiled Green Plantains have 0.94214876033058 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose3.77 g

Boiled Green Plantains have 3.7685950413223 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber6.45 g

17%

Boiled Green Plantains have 6.4462809917355 g of Fiber per 300 calories, which is 17% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.7 g

4.83%

Boiled Green Plantains have 2.702479338843 g of Protein per 300 calories, which is 4.83% 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 B10.12 mg

10.3%

Thiamine

Boiled Green Plantains have 0.12396694214876 mg of Vitamin B1 per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg

12.4%

Riboflavin

Boiled Green Plantains have 0.16115702479339 mg of Vitamin B2 per 300 calories, which is 12.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.97 mg

6.04%

Niacin, nicotinic acid, niacinamide

Boiled Green Plantains have 0.96694214876033 mg of Vitamin B3 per 300 calories, which is 6.04% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.94 mg

19%

Pantothenic acid

Boiled Green Plantains have 0.94214876033058 mg of Vitamin B5 per 300 calories, which is 19% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.55 mg

42%

Pyridoxine

Boiled Green Plantains have 0.54545454545455 mg of Vitamin B6 per 300 calories, which is 42% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9119 μg

29.8%

Folates and Folic Acid

Boiled Green Plantains have 119.00826446281 μg of Vitamin B9 per 300 calories, which is 29.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B12

Cobalamin

No information available

Vitamin C22.6 mg

25%

Ascorbic acid

Boiled Green Plantains have 22.561983471074 mg of Vitamin C per 300 calories, which is 25% 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 K9.42 μg

7.85%

Phytomenadione or phylloquinone

Boiled Green Plantains have 9.4214876033058 μg of Vitamin K per 300 calories, which is 7.85% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Green Plantains

Calcium7.44 mg

0.74%

Boiled Green Plantains have 7.4380165289256 mg of Calcium per 300 calories, which is 0.74% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.2 mg

22%

Boiled Green Plantains have 0.19834710743802 mg of Copper per 300 calories, which is 22% 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

Iron0.74 mg

9.3%

Boiled Green Plantains have 0.74380165289256 mg of Iron per 300 calories, which is 9.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium69.4 mg

16.5%

Boiled Green Plantains have 69.421487603306 mg of Magnesium per 300 calories, which is 16.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.27 mg

11.7%

Boiled Green Plantains have 0.2702479338843 mg of Manganese per 300 calories, which is 11.7% 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

Phosphorus59.5 mg

8.5%

Boiled Green Plantains have 59.504132231405 mg of Phosphorus per 300 calories, which is 8.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium717 mg

21%

Boiled Green Plantains have 716.52892561983 mg of Potassium per 300 calories, which is 21% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4.96 mg

0.33%

Boiled Green Plantains have 4.9586776859504 mg of Sodium per 300 calories, which is 0.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.35 mg

3.16%

Boiled Green Plantains have 0.34710743801653 mg of Zinc per 300 calories, which is 3.16% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water171 g

4.63%

Boiled Green Plantains have 171.27272727273 g of Water per 300 calories, which is 4.63% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled Green Plantains:

300 calories of Boiled Green Plantains is an excellent source of Vitamin B6, Vitamin B9 and Vitamin C.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin K.
It also has some Vitamin B3.

Minerals in 300 calories of Boiled Green Plantains:

300 calories of Boiled Green Plantains is an excellent source of Copper and Potassium.
It has a good amount of Iron, Magnesium, Manganese and Phosphorus.
It also has some Zinc.
While 300 calories of product has trace amounts of Calcium, it has no Selenium and Sodium.

Macronutrients in 300 calories of Boiled Green Plantains:

300 calories of Boiled Green Plantains is an excellent source of Carbohydrate.
It has a good amount of Sugars and Fiber.
It also has some Omega 3 and Protein.
While 300 calories of product has trace amounts of Omega 6 and Fructose, it has no Fat, Saturated Fat, Glucose and Sucrose.

Compare Boiled Green Plantains with:

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

Food Info

Nutrients in 300 calories of Boiled Green Plantains

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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