Nutrients in 300 calories of Yellow Plantains

Raw Yellow Plantains (Musa X paradisiaca).

Weight per 300 Calories

Yellow Plantains

246g

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

Macros Ratio

Protein Fat Carbs

94%

300 kcal ▼

Macro Nutrients

Yellow Plantains

Energy300 kcal

10.3%

Raw Yellow 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

Fat0.86 g

0.89%

Raw Yellow Plantains have 0.86065573770492 g of Fat per 300 calories, which is 0.89% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0 g

Raw Yellow Plantains have 0 g of Saturated Fat per 300 calories, which is 0% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Raw Yellow Plantains have 0 g of Omega 3 per 300 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60 g

Raw Yellow Plantains have 0 g of Omega 6 per 300 calories, which is 0% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Yellow Plantains have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate78.4 g

60.3%

Raw Yellow Plantains have 78.418032786885 g of Carbohydrate per 300 calories, which is 60.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars43 g

59.4%

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

Raw Yellow Plantains have 43.05737704918 g of Sugars per 300 calories, which is 59.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose21.2 g

29.3%

≤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 Yellow Plantains have 21.245901639344 g of Fructose per 300 calories, which is 29.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose21.4 g

Raw Yellow Plantains have 21.368852459016 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.44 g

Raw Yellow Plantains have 0.44262295081967 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber4.2 g

11%

Raw Yellow Plantains have 4.1803278688525 g of Fiber per 300 calories, which is 11% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.2 g

5.7%

Raw Yellow Plantains have 3.1967213114754 g of Protein per 300 calories, which is 5.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Yellow Plantains

Vitamin A138 μg

15.3%

RAE, retinol activity equivalents

Raw Yellow Plantains have 137.70491803279 μg of Vitamin A per 300 calories, which is 15.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.15 mg

12.7%

Thiamine

Raw Yellow Plantains have 0.15245901639344 mg of Vitamin B1 per 300 calories, which is 12.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.19 mg

14.4%

Riboflavin

Raw Yellow Plantains have 0.18688524590164 mg of Vitamin B2 per 300 calories, which is 14.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B31.65 mg

10.3%

Niacin, nicotinic acid, niacinamide

Raw Yellow Plantains have 1.6524590163934 mg of Vitamin B3 per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.74 mg

14.8%

Pantothenic acid

Raw Yellow Plantains have 0.73770491803279 mg of Vitamin B5 per 300 calories, which is 14.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.6 mg

45.8%

Pyridoxine

Raw Yellow Plantains have 0.59508196721311 mg of Vitamin B6 per 300 calories, which is 45.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B954 μg

13.5%

Folates and Folic Acid

Raw Yellow Plantains have 54.098360655738 μg of Vitamin B9 per 300 calories, which is 13.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Yellow Plantains have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C45.2 mg

50.3%

Ascorbic acid

Raw Yellow Plantains have 45.245901639344 mg of Vitamin C per 300 calories, which is 50.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Yellow Plantains have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E0 mg

Tocopherols and Tocotrienols

Raw Yellow Plantains have 0 mg of Vitamin E per 300 calories, which is 0% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K71 μg

59%

Phytomenadione or phylloquinone

Raw Yellow Plantains have 70.819672131148 μg of Vitamin K per 300 calories, which is 59% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Yellow Plantains

Calcium7.38 mg

0.74%

Raw Yellow Plantains have 7.3770491803279 mg of Calcium per 300 calories, which is 0.74% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.18 mg

20.2%

Raw Yellow Plantains have 0.18196721311475 mg of Copper per 300 calories, which is 20.2% 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

Iron1.35 mg

17%

Raw Yellow Plantains have 1.3524590163934 mg of Iron per 300 calories, which is 17% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium88.5 mg

21%

Raw Yellow Plantains have 88.524590163934 mg of Magnesium per 300 calories, which is 21% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.35 mg

15.4%

Raw Yellow Plantains have 0.35409836065574 mg of Manganese per 300 calories, which is 15.4% 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

Phosphorus78.7 mg

11.2%

Raw Yellow Plantains have 78.688524590164 mg of Phosphorus per 300 calories, which is 11.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1198 mg

35.2%

Raw Yellow Plantains have 1197.5409836066 mg of Potassium per 300 calories, which is 35.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.7 μg

6.7%

Raw Yellow Plantains have 3.6885245901639 μg of Selenium per 300 calories, which is 6.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium9.84 mg

0.66%

Raw Yellow Plantains have 9.8360655737705 mg of Sodium per 300 calories, which is 0.66% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.47 mg

4.25%

Raw Yellow Plantains have 0.4672131147541 mg of Zinc per 300 calories, which is 4.25% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water160 g

4.33%

Raw Yellow Plantains have 160.32786885246 g of Water per 300 calories, which is 4.33% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Yellow Plantains:

300 calories of Yellow Plantains is an excellent source of Vitamin B6, Vitamin C and Vitamin K.
It has a good amount of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9.
It has no Vitamin B12, Vitamin D and Vitamin E.

Minerals in 300 calories of Raw Yellow Plantains:

300 calories of Yellow Plantains is an excellent source of Copper, Magnesium and Potassium.
It has a good amount of Iron, Manganese and Phosphorus.
It also has some Selenium and Zinc.
While 300 calories of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 300 calories of Raw Yellow Plantains:

300 calories of Yellow Plantains is an excellent source of Carbohydrate, Sugars and Fructose.
It has a good amount of Fiber.
It also has some Protein.
While 300 calories of product has trace amounts of Fat, it has no Saturated Fat, Omega 3, Omega 6, Glucose and Sucrose.

Compare Raw Yellow Plantains with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Yellow Plantains

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Yellow Plantains with: