Nutrients in 500 calories of Boiled Green Plantains

Plantains, green, boiled.

boiled cooked

Weight per 500 Calories

Boiled Green Plantains

413g

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

Macros Ratio

Protein Fat Carbs

95%

500 kcal ▼

Macro Nutrients

Boiled Green Plantains

Energy500 kcal

17.2%

Boiled Green Plantains have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.33 g

0.34%

Boiled Green Plantains have 0.33057851239669 g of Fat per 500 calories, which is 0.34% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.3 g

0.93%

Boiled Green Plantains have 0.29752066115702 g of Saturated Fat per 500 calories, which is 0.93% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.11 g

6.7%

Boiled Green Plantains have 0.10743801652893 g of Omega 3 per 500 calories, which is 6.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.21 g

1.26%

Boiled Green Plantains have 0.21487603305785 g of Omega 6 per 500 calories, which is 1.26% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol

No information available

Carbohydrate120 g

93%

Boiled Green Plantains have 120.45454545455 g of Carbohydrate per 500 calories, which is 93% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars9.3 g

13%

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

Boiled Green Plantains have 9.297520661157 g of Sugars per 500 calories, which is 13% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.45 g

≤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]

Boiled Green Plantains have 1.4462809917355 g of Fructose per 500 calories, which is 2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.57 g

Boiled Green Plantains have 1.5702479338843 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose6.3 g

Boiled Green Plantains have 6.2809917355372 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber10.7 g

28.3%

Boiled Green Plantains have 10.743801652893 g of Fiber per 500 calories, which is 28.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.5 g

8.04%

Boiled Green Plantains have 4.504132231405 g of Protein per 500 calories, which is 8.04% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Green Plantains

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.21 mg

17.2%

Thiamine

Boiled Green Plantains have 0.20661157024793 mg of Vitamin B1 per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.27 mg

20.7%

Riboflavin

Boiled Green Plantains have 0.26859504132231 mg of Vitamin B2 per 500 calories, which is 20.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.6 mg

10%

Niacin, nicotinic acid, niacinamide

Boiled Green Plantains have 1.6115702479339 mg of Vitamin B3 per 500 calories, which is 10% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.57 mg

31.4%

Pantothenic acid

Boiled Green Plantains have 1.5702479338843 mg of Vitamin B5 per 500 calories, which is 31.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.91 mg

70%

Pyridoxine

Boiled Green Plantains have 0.90909090909091 mg of Vitamin B6 per 500 calories, which is 70% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9198 μg

49.6%

Folates and Folic Acid

Boiled Green Plantains have 198.34710743802 μg of Vitamin B9 per 500 calories, which is 49.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B12

Cobalamin

No information available

Vitamin C37.6 mg

41.8%

Ascorbic acid

Boiled Green Plantains have 37.603305785124 mg of Vitamin C per 500 calories, which is 41.8% 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 K15.7 μg

13%

Phytomenadione or phylloquinone

Boiled Green Plantains have 15.702479338843 μg of Vitamin K per 500 calories, which is 13% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Green Plantains

Calcium12.4 mg

1.24%

Boiled Green Plantains have 12.396694214876 mg of Calcium per 500 calories, which is 1.24% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.33 mg

36.7%

Boiled Green Plantains have 0.33057851239669 mg of Copper per 500 calories, which is 36.7% 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

Iron1.24 mg

15.5%

Boiled Green Plantains have 1.2396694214876 mg of Iron per 500 calories, which is 15.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium116 mg

27.5%

Boiled Green Plantains have 115.70247933884 mg of Magnesium per 500 calories, which is 27.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.45 mg

19.6%

Boiled Green Plantains have 0.4504132231405 mg of Manganese per 500 calories, which is 19.6% 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

Phosphorus99 mg

14%

Boiled Green Plantains have 99.173553719008 mg of Phosphorus per 500 calories, which is 14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1194 mg

35%

Boiled Green Plantains have 1194.2148760331 mg of Potassium per 500 calories, which is 35% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0 μg

Boiled Green Plantains have 0 μg of Selenium per 500 calories, which is 0% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium8.26 mg

0.55%

Boiled Green Plantains have 8.2644628099174 mg of Sodium per 500 calories, which is 0.55% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.58 mg

5.26%

Boiled Green Plantains have 0.57851239669421 mg of Zinc per 500 calories, which is 5.26% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water285 g

7.7%

Boiled Green Plantains have 285.45454545455 g of Water per 500 calories, which is 7.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled Green Plantains:

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

Minerals in 500 calories of Boiled Green Plantains:

500 calories of Boiled Green Plantains is an excellent source of Copper, Magnesium and Potassium.
It has a good amount of Iron, Manganese and Phosphorus.
It also has some Zinc.
While 500 calories of product has trace amounts of Calcium, it has no Selenium and Sodium.

Macronutrients in 500 calories of Boiled Green Plantains:

500 calories of Boiled Green Plantains has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber.
It also has a good amount of Sugars and Protein.
This fruit has some Omega 3.
While 500 calories of product has trace amounts of Saturated Fat, Omega 6 and Fructose, it has no Fat, Glucose and Sucrose.

Compare Boiled Green Plantains with:

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

Food Info

Nutrients in 500 calories of Boiled Green Plantains

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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