Nutrients in 500 calories of Green Plantains

Raw Green Plantains (Musa X paradisiaca).

Weight per 500 Calories

Green Plantains

329g

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

Macros Ratio

Protein Fat Carbs

97%

500 kcal ▼

Macro Nutrients

Green Plantains

Energy500 kcal

17.2%

Raw Green Plantains have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.23 g

0.24%

Raw Green Plantains have 0.23026315789474 g of Fat per 500 calories, which is 0.24% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.4 g

1.24%

Raw Green Plantains have 0.39802631578947 g of Saturated Fat per 500 calories, which is 1.24% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.02 g

1.23%

Raw Green Plantains have 0.019736842105263 g of Omega 3 per 500 calories, which is 1.23% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.082 g

0.48%

Raw Green Plantains have 0.082236842105263 g of Omega 6 per 500 calories, which is 0.48% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol

No information available

Carbohydrate121 g

93%

Raw Green Plantains have 120.59210526316 g of Carbohydrate per 500 calories, which is 93% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars7.53 g

10.4%

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

Raw Green Plantains have 7.5328947368421 g of Sugars per 500 calories, which is 10.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose3.36 g

4.63%

≤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 3.3552631578947 g of Fructose per 500 calories, which is 4.63% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose3.6 g

Raw Green Plantains have 3.5855263157895 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.59 g

Raw Green Plantains have 0.59210526315789 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber7.24 g

19%

Raw Green Plantains have 7.2368421052632 g of Fiber per 500 calories, which is 19% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.1 g

7.34%

Raw Green Plantains have 4.1118421052632 g of Protein per 500 calories, which is 7.34% 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 B10.33 mg

27.4%

Thiamine

Raw Green Plantains have 0.32894736842105 mg of Vitamin B1 per 500 calories, which is 27.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.33 mg

25.3%

Riboflavin

Raw Green Plantains have 0.32894736842105 mg of Vitamin B2 per 500 calories, which is 25.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.8 mg

11.3%

Niacin, nicotinic acid, niacinamide

Raw Green Plantains have 1.8092105263158 mg of Vitamin B3 per 500 calories, which is 11.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.74 mg

35%

Pantothenic acid

Raw Green Plantains have 1.7434210526316 mg of Vitamin B5 per 500 calories, which is 35% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.23 mg

17.7%

Pyridoxine

Raw Green Plantains have 0.23026315789474 mg of Vitamin B6 per 500 calories, which is 17.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B992 μg

23%

Folates and Folic Acid

Raw Green Plantains have 92.105263157895 μg of Vitamin B9 per 500 calories, which is 23% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B12

Cobalamin

No information available

Vitamin C66.4 mg

74%

Ascorbic acid

Raw Green Plantains have 66.447368421053 mg of Vitamin C per 500 calories, which is 74% 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

Calcium6.58 mg

0.66%

Raw Green Plantains have 6.5789473684211 mg of Calcium per 500 calories, which is 0.66% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.38 mg

42.4%

Raw Green Plantains have 0.38157894736842 mg of Copper per 500 calories, which is 42.4% 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

Iron2.47 mg

31%

Raw Green Plantains have 2.4671052631579 mg of Iron per 500 calories, which is 31% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium135 mg

32%

Raw Green Plantains have 134.86842105263 mg of Magnesium per 500 calories, which is 32% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.36 mg

15.6%

Raw Green Plantains have 0.35855263157895 mg of Manganese per 500 calories, which is 15.6% 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

Phosphorus102 mg

14.6%

Raw Green Plantains have 101.97368421053 mg of Phosphorus per 500 calories, which is 14.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1418 mg

41.7%

Raw Green Plantains have 1417.7631578947 mg of Potassium per 500 calories, which is 41.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium6.58 mg

0.44%

Raw Green Plantains have 6.5789473684211 mg of Sodium per 500 calories, which is 0.44% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.59 mg

5.4%

Raw Green Plantains have 0.59210526315789 mg of Zinc per 500 calories, which is 5.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water201 g

5.43%

Raw Green Plantains have 200.98684210526 g of Water per 500 calories, which is 5.43% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Green Plantains:

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

Minerals in 500 calories of Raw Green Plantains:

500 calories 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.
It has no Calcium and Sodium.

Macronutrients in 500 calories of Raw Green Plantains:

500 calories of Green Plantains has outstanding amounts of Carbohydrate.
It has a good amount of Sugars, Fiber and Protein.
It also has some Fructose.
While 500 calories 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 500 calories of Green Plantains

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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