Food Nutrient Profile - Baked Yellow Plantains

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Nutrients in 100 grams of Baked Yellow Plantains

Plantains, yellow, baked.

Macros Ratio

Protein Fat Carbs
4%
1%
95%
100 g ▼

Macro Nutrients

Baked Yellow Plantains
Energy155 kcal
5.34%
Baked Yellow Plantains provide 155kcal of Energy per 100 grams, meeting 5.34% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.16 g
0.16%
Baked Yellow Plantains provide 0.16g of Fat per 100 grams, meeting 0.16% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0 g
0%
Baked Yellow Plantains provide 0g of Saturated Fat per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30 g
0%
Baked Yellow Plantains provide 0g of Omega 3 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60 g
0%
Baked Yellow Plantains provide 0g of Omega 6 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Baked Yellow Plantains provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate41.4 g
32%
Baked Yellow Plantains provide 41.4g of Carbohydrate per 100 grams, meeting 32% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars21.3 g
29.4%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Baked Yellow Plantains provide 21.3g of Sugars per 100 grams, meeting 29.4% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose3.82 g
5.27%
≤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]
Baked Yellow Plantains provide 3.82g of Fructose per 100 grams, meeting 5.27% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose3.8 g
%
Baked Yellow Plantains provide 3.8g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose13.7 g
%
Baked Yellow Plantains provide 13.7g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber2.2 g
5.8%
Baked Yellow Plantains provide 2.2g of Fiber per 100 grams, meeting 5.8% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein1.52 g
2.7%
Baked Yellow Plantains provide 1.52g of Protein per 100 grams, meeting 2.7% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Baked Yellow Plantains
Vitamin A45 μg
5%
RAE, retinol activity equivalents
Baked Yellow Plantains provide 45μg of Vitamin A per 100 grams, meeting 5% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.09 mg
7.5%
Thiamine
Baked Yellow Plantains provide 0.09mg of Vitamin B1 per 100 grams, meeting 7.5% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.13 mg
10%
Riboflavin
Baked Yellow Plantains provide 0.13mg of Vitamin B2 per 100 grams, meeting 10% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.69 mg
4.3%
Niacin, nicotinic acid, niacinamide
Baked Yellow Plantains provide 0.69mg of Vitamin B3 per 100 grams, meeting 4.3% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.53 mg
10.6%
Pantothenic acid
Baked Yellow Plantains provide 0.53mg of Vitamin B5 per 100 grams, meeting 10.6% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.21 mg
16%
Pyridoxine
Baked Yellow Plantains provide 0.21mg of Vitamin B6 per 100 grams, meeting 16% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B953 μg
13.3%
Folates and Folic Acid
Baked Yellow Plantains provide 53μg of Vitamin B9 per 100 grams, meeting 13.3% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Baked Yellow Plantains provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C16.4 mg
18.2%
Ascorbic acid
Baked Yellow Plantains provide 16.4mg of Vitamin C per 100 grams, meeting 18.2% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Baked Yellow Plantains provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0 mg
0%
Tocopherols and Tocotrienols
Baked Yellow Plantains provide 0mg of Vitamin E per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K13 μg
10.8%
Phytomenadione or phylloquinone
Baked Yellow Plantains provide 13μg of Vitamin K per 100 grams, meeting 10.8% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Baked Yellow Plantains
Calcium3 mg
0.3%
Baked Yellow Plantains provide 3mg of Calcium per 100 grams, meeting 0.3% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.044 mg
4.9%
Baked Yellow Plantains provide 0.044mg of Copper per 100 grams, meeting 4.9% of the Recommended Dietary Allowance (RDA) of 0.9mg 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
Iron0.28 mg
3.5%
Baked Yellow Plantains provide 0.28mg of Iron per 100 grams, meeting 3.5% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium41 mg
9.76%
Baked Yellow Plantains provide 41mg of Magnesium per 100 grams, meeting 9.76% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.17 mg
7.17%
Baked Yellow Plantains provide 0.17mg of Manganese per 100 grams, meeting 7.17% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus37 mg
5.3%
Baked Yellow Plantains provide 37mg of Phosphorus per 100 grams, meeting 5.3% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium477 mg
14%
Baked Yellow Plantains provide 477mg of Potassium per 100 grams, meeting 14% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0 μg
0%
Baked Yellow Plantains provide 0μg of Selenium per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium2 mg
0.13%
Baked Yellow Plantains provide 2mg of Sodium per 100 grams, meeting 0.13% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.21 mg
1.9%
Baked Yellow Plantains provide 0.21mg of Zinc per 100 grams, meeting 1.9% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water56 g
1.5%
Baked Yellow Plantains provide 56g of Water per 100 grams, meeting 1.5% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Baked Yellow Plantains: Benefits and Values per 100g

Discover the nutritional data of baked yellow plantains with macro and micronutrients in 100g servings. Learn about the health benefits and values of this delicious and nutritious fruit.

When you enjoy 100 grams of baked yellow plantains, you're treating your body to a variety of essential vitamins. Here's a closer look:

Additionally, baked yellow plantains provide some Vitamin A and Vitamin B3 (Niacin), which are beneficial for vision, skin health, and energy metabolism. However, they do not contain Vitamin B12, Vitamin D, or Vitamin E.

Baked yellow plantains are also a good source of several minerals:

They also contain some Copper, Iron, and Phosphorus, which are essential for red blood cell formation, oxygen transport, and bone health, respectively. While they have trace amounts of Zinc, they do not contain Calcium, Selenium, or Sodium.

In terms of macronutrients, 100 grams of baked yellow plantains are an excellent source of Carbohydrates and Sugars, providing a quick energy boost. They also contain:

Notably, baked yellow plantains have no Fat, Saturated Fat, Omega-3, or Omega-6 fatty acids, making them a low-fat, nutrient-dense food option.

Incorporating baked yellow plantains into your diet can be a delicious way to boost your intake of essential vitamins and minerals while enjoying a naturally sweet and satisfying food.

Frequently Asked Questions about Baked Yellow Plantains

What are the health benefits of Baked Yellow Plantains?

Baked yellow plantains are a good source of fiber, vitamins A and C, and potassium. They can help support digestive health, boost immunity, and regulate blood pressure. Additionally, they are a great energy source and can be a healthy alternative to traditional baked goods.

Are there any potential risks or side effects of consuming Baked Yellow Plantains?

Baked yellow plantains are a nutritious food choice, rich in vitamins, minerals, and fiber. However, it's important to note that plantains are high in carbohydrates and calories, so consuming them in excess may contribute to weight gain. Additionally, some individuals may experience digestive discomfort if they have difficulty digesting high-fiber foods. Overall, including baked yellow plantains as part of a balanced diet is a healthy choice, but moderation is key.

Can I lose weight by eating more Baked Yellow Plantains?

Baked yellow plantains can be a healthy addition to a balanced diet, as they are a good source of fiber, vitamins, and minerals. However, weight loss ultimately depends on overall calorie intake and expenditure. To lose weight, it's important to focus on a variety of nutrient-dense foods, control portion sizes, and maintain a calorie deficit. Incorporating baked yellow plantains as part of a well-rounded diet can support weight loss goals, but it's essential to consider the overall balance of your meals and snacks.

Can I gain more muscles by eating more Baked Yellow Plantains if I train consistently?

Baked yellow plantains can be a good source of carbohydrates for energy, but for muscle growth, it's important to focus on getting enough protein as well. Consider incorporating plant-based protein sources like beans, lentils, tofu, tempeh, and quinoa into your diet along with the plantains to support muscle development. Additionally, strength training exercises are essential for building muscle mass, so consistency with your workouts is key.

Can I eat Baked Yellow Plantains if I have diabetes?

Yes, baked yellow plantains can be a good option for individuals with diabetes as they have a lower glycemic index compared to ripe plantains. However, it's important to monitor portion sizes and pair them with sources of protein and healthy fats to help stabilize blood sugar levels.

Can I consume Baked Yellow Plantains if I am on a Keto diet?

Baked yellow plantains are not typically recommended on a strict Keto diet due to their higher carbohydrate content. However, if consumed in moderation and factored into your daily carb allowance, they can be included occasionally. It's important to prioritize low-carb, non-starchy vegetables and healthy fats on a Keto diet for optimal results.

Can I eat Baked Yellow Plantains if I am on a low fat diet?

Yes, baked yellow plantains can be a good option for a low-fat diet as they are naturally low in fat. However, it's important to be mindful of portion sizes and cooking methods to ensure they remain a healthy choice.

What is the environmental impact of producing Baked Yellow Plantains?

Producing baked yellow plantains has a relatively low environmental impact compared to animal products. Plantains require less water, land, and resources to grow compared to raising livestock for meat. Additionally, plant-based foods generally have a lower carbon footprint and contribute less to deforestation and greenhouse gas emissions. Choosing plant-based options like baked yellow plantains can help reduce environmental impact and promote sustainability.




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