Nutrients in 300 calories of Green Plantains

Raw Green Plantains (Musa X paradisiaca).

Weight per 300 Calories

Green Plantains

197g

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

Macros Ratio

Protein Fat Carbs

97%

300 kcal ▼

Macro Nutrients

Green Plantains

Energy300 kcal

10.3%

Raw 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

Fat0.14 g

0.14%

Raw Green Plantains have 0.13815789473684 g of Fat per 300 calories, which is 0.14% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.24 g

0.75%

Raw Green Plantains have 0.23881578947368 g of Saturated Fat per 300 calories, which is 0.75% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.012 g

0.74%

Raw Green Plantains have 0.011842105263158 g of Omega 3 per 300 calories, which is 0.74% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.049 g

0.29%

Raw Green Plantains have 0.049342105263158 g of Omega 6 per 300 calories, which is 0.29% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol

No information available

Carbohydrate72.4 g

55.7%

Raw Green Plantains have 72.355263157895 g of Carbohydrate per 300 calories, which is 55.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.5 g

6.23%

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

Raw Green Plantains have 4.5197368421053 g of Sugars per 300 calories, which is 6.23% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose2 g

2.78%

≤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 2.0131578947368 g of Fructose per 300 calories, which is 2.78% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose2.15 g

Raw Green Plantains have 2.1513157894737 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.36 g

Raw Green Plantains have 0.35526315789474 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber4.34 g

11.4%

Raw Green Plantains have 4.3421052631579 g of Fiber per 300 calories, which is 11.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.47 g

4.4%

Raw Green Plantains have 2.4671052631579 g of Protein per 300 calories, which is 4.4% 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 B10.2 mg

16.4%

Thiamine

Raw Green Plantains have 0.19736842105263 mg of Vitamin B1 per 300 calories, which is 16.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg

15%

Riboflavin

Raw Green Plantains have 0.19736842105263 mg of Vitamin B2 per 300 calories, which is 15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.1 mg

6.8%

Niacin, nicotinic acid, niacinamide

Raw Green Plantains have 1.0855263157895 mg of Vitamin B3 per 300 calories, which is 6.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.05 mg

21%

Pantothenic acid

Raw Green Plantains have 1.0460526315789 mg of Vitamin B5 per 300 calories, which is 21% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.14 mg

10.6%

Pyridoxine

Raw Green Plantains have 0.13815789473684 mg of Vitamin B6 per 300 calories, which is 10.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B955.3 μg

14%

Folates and Folic Acid

Raw Green Plantains have 55.263157894737 μg of Vitamin B9 per 300 calories, which is 14% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B12

Cobalamin

No information available

Vitamin C40 mg

44.3%

Ascorbic acid

Raw Green Plantains have 39.868421052632 mg of Vitamin C per 300 calories, which is 44.3% 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

Calcium3.95 mg

0.39%

Raw Green Plantains have 3.9473684210526 mg of Calcium per 300 calories, which is 0.39% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.23 mg

25.4%

Raw Green Plantains have 0.22894736842105 mg of Copper per 300 calories, which is 25.4% 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

Iron1.5 mg

18.5%

Raw Green Plantains have 1.4802631578947 mg of Iron per 300 calories, which is 18.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium81 mg

19.3%

Raw Green Plantains have 80.921052631579 mg of Magnesium per 300 calories, which is 19.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.22 mg

9.35%

Raw Green Plantains have 0.21513157894737 mg of Manganese per 300 calories, which is 9.35% 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

Phosphorus61 mg

8.74%

Raw Green Plantains have 61.184210526316 mg of Phosphorus per 300 calories, which is 8.74% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium851 mg

25%

Raw Green Plantains have 850.65789473684 mg of Potassium per 300 calories, which is 25% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium3.95 mg

0.26%

Raw Green Plantains have 3.9473684210526 mg of Sodium per 300 calories, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.36 mg

3.23%

Raw Green Plantains have 0.35526315789474 mg of Zinc per 300 calories, which is 3.23% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water121 g

3.26%

Raw Green Plantains have 120.59210526316 g of Water per 300 calories, which is 3.26% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Green Plantains:

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

Minerals in 300 calories of Raw Green Plantains:

300 calories of 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.
It has no Calcium and Sodium.

Macronutrients in 300 calories of Raw Green Plantains:

300 calories of Green Plantains is an excellent source of Carbohydrate.
It has a good amount of Fiber.
It also has some Sugars, Fructose and Protein.
While 300 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 300 calories of Green Plantains

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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