Comparing Nutrients in 100 calories Baked Yellow PlantainsVS Plums

Weight per 100 calories

Baked Yellow Plantains

64.5g

Plums

217g

Baked Yellow Plantains have 3.4 times more energy per 100g than Plums. It has above average energy density when compared to other foods. Raw Plums having low energy density.

Which food has more nutrients per 100 calories - Baked Yellow Plantains or Plums?

Macros Ratio

Protein Fat Carbs

Baked Yellow Plantains

95%

Plums

90%

100 kcal ▼

Macro Nutrients

Baked Yellow Plantainsvs Plums

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.11%0.1g

Fat

0.63%0.61g

0.1 gvs0.61 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0%0g

Saturated Fat

0.12%0.037g

0 gvs0.037 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

0%0g

0 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0%0g

Omega 6

0.56%0.096g

0 gvs0.096 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20.5%26.7g

Carbohydrate

19%25g

26.7 gvs25 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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19%13.8g

Sugars

29.7%21.6g

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

13.8 gvs21.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.4%2.46g

Fructose

9.2%6.67g

≤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]

2.46 gvs6.67 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.45g

Glucose

%11g

2.45 gvs11 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%8.84g

Sucrose

%3.4g

8.84 gvs3.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.74%1.4g

Fiber

8%3.04g

1.4 gvs3.04 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.75%0.98g

Protein

2.7%1.52g

0.98 gvs1.52 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baked Yellow Plantainsvs Plums

3.23%29μg

Vitamin A

4.1%37μg

RAE, retinol activity equivalents

29 μgvs37 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.84%0.058mg

Vitamin B1

5.07%0.061mg

Thiamine

0.058 mgvs0.061 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.45%0.084mg

Vitamin B2

4.35%0.057mg

Riboflavin

0.084 mgvs0.057 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.76%0.44mg

Vitamin B3

5.67%0.91mg

Niacin, nicotinic acid, niacinamide

0.44 mgvs0.91 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.84%0.34mg

Vitamin B5

5.87%0.29mg

Pantothenic acid

0.34 mgvs0.29 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10.4%0.14mg

Vitamin B6

4.85%0.063mg

Pyridoxine

0.14 mgvs0.063 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.55%34μg

Vitamin B9

2.7%11μg

Folates and Folic Acid

34 μgvs11 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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11.8%10.6mg

Vitamin C

23%20.7mg

Ascorbic acid

10.6 mgvs20.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0%0mg

Vitamin E

3.77%0.57mg

Tocopherols and Tocotrienols

0 mgvs0.57 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.94%8.32μg

Vitamin K

11.6%14μg

Phytomenadione or phylloquinone

8.32 μgvs14 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked Yellow Plantainsvs Plums

0.19%1.94mg

Calcium

1.3%13mg

1.94 mgvs13 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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3.15%0.028mg

Copper

13.8%0.12mg

0.028 mgvs0.12 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.11%4.35μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs4.35 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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2.26%0.18mg

Iron

4.6%0.37mg

0.18 mgvs0.37 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.3%26.5mg

Magnesium

3.62%15.2mg

26.5 mgvs15.2 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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4.63%0.11mg

Manganese

4.9%0.11mg

0.11 mgvs0.11 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.4%24mg

Phosphorus

4.97%34.8mg

24 mgvs34.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.05%308mg

Potassium

10%341mg

308 mgvs341 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

0%0μg

0 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.086%1.3mg

Sodium

0%0mg

1.3 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.23%0.14mg

Zinc

1.98%0.22mg

0.14 mgvs0.22 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.97%36g

Water

5.13%190g

36 gvs190 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Baked Yellow Plantains vs Plums:

Baked Yellow Plantains have 1.5 times more Vitamin B2, 2.1 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw Plums.
While Raw Plums contain 1.3 times more Vitamin A, 2.1 times more Vitamin B3, 2 times more Vitamin C, more Vitamin E and 1.7 times more Vitamin K than Baked Yellow Plantains.
Both Baked Yellow Plantains and Raw Plums have similar amounts of Vitamin B1 and Vitamin B5 per 100 kcal.
Both Baked Yellow Plantains as well as Raw Plums have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked Yellow Plantains vs Plums:

Baked Yellow Plantains have 1.7 times more Magnesium than Raw Plums.
While Raw Plums contain 6.7 times more Calcium, 4.4 times more Copper, 2 times more Iron, 1.5 times more Phosphorus, 1.6 times more Zinc and 5.3 times more Water than Baked Yellow Plantains.
Both Baked Yellow Plantains and Raw Plums have similar amounts of Manganese and Potassium per 100 kcal.
Both Baked Yellow Plantains as well as Raw Plums have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Plums contain 1.6 times more Sugars, 2.7 times more Fructose, 2.1 times more Fiber and 1.6 times more Protein than Baked Yellow Plantains.
Both Baked Yellow Plantains and Raw Plums have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Baked Yellow Plantains as well as Raw Plums have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Baked Yellow PlantainsVS Plums, canned, purple, water pack, solids and liquidsPlumsVS Plums, canned, purple, water pack, solids and liquids

Compare Foods

Comparing Nutrients in 100 calories Baked Yellow PlantainsVS Plums

Weight per 100 calories

Which food has more nutrients per 100 calories - Baked Yellow Plantains or Plums?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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