Comparing Nutrients in 7 ounces Baked Yellow PlantainsVS Plums, canned, purple, water pack, solids and liquids

Macros Ratio

Protein Fat Carbs

Baked Yellow Plantains

95%

Plums, canned, purple, water pack, solids and liquids

97%

7 oz ▼

Macro Nutrients

Baked Yellow Plantainsvs Plums, canned, purple, water pack, solids and liquids

10.6%308kcal

Energy

2.8%81.4kcal

308 kcalvs81.4 kcal

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

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0.33%0.32g

Fat

0.02%0.02g

0.32 gvs0.02 g

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

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0%0g

Saturated Fat

0.006%0.002g

0 gvs0.002 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

0.023%0.004g

0 gvs0.004 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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63%82g

Carbohydrate

17%22g

82 gvs22 g

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

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58.4%42.3g

Sugars

27.6%20g

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

42.3 gvs20 g

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

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10.5%7.6g

Fructose

≤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]

7.6 gvsNA g

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

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%7.52g

Glucose

7.52 gvsNA g

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

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%27g

Sucrose

27 gvsNA g

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

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11.5%4.37g

Fiber

4.7%1.8g

4.37 gvs1.8 g

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

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5.4%3g

Protein

1.4%0.77g

3 gvs0.77 g

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

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Vitamins

Baked Yellow Plantainsvs Plums, canned, purple, water pack, solids and liquids

9.92%89.3μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

89.3 μgvs91 μg

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

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15%0.18mg

Vitamin B1

3.47%0.042mg

Thiamine

0.18 mgvs0.042 mg

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

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20%0.26mg

Vitamin B2

6.26%0.081mg

Riboflavin

0.26 mgvs0.081 mg

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

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8.5%1.36mg

Vitamin B3

4.6%0.73mg

Niacin, nicotinic acid, niacinamide

1.36 mgvs0.73 mg

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

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21%1.05mg

Vitamin B5

2.86%0.14mg

Pantothenic acid

1.05 mgvs0.14 mg

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

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32%0.42mg

Vitamin B6

4.12%0.054mg

Pyridoxine

0.42 mgvs0.054 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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26.3%105μg

Vitamin B9

1.5%5.95μg

Folates and Folic Acid

105 μgvs5.95 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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36%32.5mg

Vitamin C

5.95%5.36mg

Ascorbic acid

32.5 mgvs5.36 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

2.4%0.36mg

Tocopherols and Tocotrienols

0 mgvs0.36 mg

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

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21.3%25.6μg

Vitamin K

7.1%8.53μg

Phytomenadione or phylloquinone

25.6 μgvs8.53 μg

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

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Minerals

Baked Yellow Plantainsvs Plums, canned, purple, water pack, solids and liquids

0.6%5.95mg

Calcium

1.4%14mg

5.95 mgvs14 mg

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

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9.7%0.087mg

Copper

8.6%0.077mg

0.087 mgvs0.077 mg

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

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Fluoride

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

NA μgvsNA μg

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

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6.95%0.56mg

Iron

3.97%0.32mg

0.56 mgvs0.32 mg

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

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19.4%81.4mg

Magnesium

2.36%9.92mg

81.4 mgvs9.92 mg

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

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14.2%0.33mg

Manganese

2.85%0.065mg

0.33 mgvs0.065 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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10.5%73.4mg

Phosphorus

3.7%25.8mg

73.4 mgvs25.8 mg

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

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28%947mg

Potassium

7.35%250mg

947 mgvs250 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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0.26%3.97mg

Sodium

0.13%2mg

3.97 mgvs2 mg

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

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3.8%0.42mg

Zinc

1.44%0.16mg

0.42 mgvs0.16 mg

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

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3%111g

Water

4.74%175g

111 gvs175 g

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

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Lets compare vitamin content per 7 ounces of Baked Yellow Plantains vs Plums, canned, purple, water pack, solids and liquids:

Baked Yellow Plantains have 4.3 times more Vitamin B1, 3.2 times more Vitamin B2, 1.9 times more Vitamin B3, 7.4 times more Vitamin B5, 7.8 times more Vitamin B6, 17.7 times more Vitamin B9, 6.1 times more Vitamin C and 3 times more Vitamin K than Plums, canned, purple, water pack, solids and liquids.
While Plums, canned, purple, water pack, solids and liquids contain more Vitamin E than Baked Yellow Plantains.
Both Baked Yellow Plantains and Plums, canned, purple, water pack, solids and liquids have similar amounts of Vitamin A per 7 oz.
Both Baked Yellow Plantains as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Yellow Plantains vs Plums, canned, purple, water pack, solids and liquids:

Baked Yellow Plantains have 1.8 times more Iron, 8.2 times more Magnesium, 5 times more Manganese, 2.8 times more Phosphorus, 3.8 times more Potassium and 2.6 times more Zinc than Plums, canned, purple, water pack, solids and liquids.
While Plums, canned, purple, water pack, solids and liquids contain 1.6 times more Water than Baked Yellow Plantains.
Both Baked Yellow Plantains and Plums, canned, purple, water pack, solids and liquids have similar amounts of Copper per 7 oz.
Both Baked Yellow Plantains as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Calcium and Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

Baked Yellow Plantains have 3.8 times more Energy, 3.8 times more Carbohydrate, 2.1 times more Sugars, 2.4 times more Fiber and 3.9 times more Protein than Plums, canned, purple, water pack, solids and liquids.
Both Baked Yellow Plantains as well as Plums, canned, purple, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Baked Yellow PlantainsVS PlumsPlums, canned, purple, water pack, solids and liquidsVS PlumsBaked Yellow PlantainsVS Plums, canned, purple, juice pack, solids and liquidsPlums, canned, purple, water pack, solids and liquidsVS Plums, canned, purple, juice pack, solids and liquids

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Comparing Nutrients in 7 ounces Baked Yellow PlantainsVS Plums, canned, purple, water pack, solids and liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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