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Nutrients in 7 ounces of Boiled Green Plantains

Plantains, green, boiled.

Macros Ratio

Protein Fat Carbs
4%
1%
95%
7 oz ▼

Macro Nutrients

Boiled Green Plantains
Energy240 kcal
8.3%
Boiled Green Plantains have 240.120265 kcal of Energy per 7 ounces, which is 8.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.16 g
0.16%
Boiled Green Plantains have 0.1587572 g of Fat per 7 ounces, which is 0.16% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.14 g
0.45%
Boiled Green Plantains have 0.14288148 g of Saturated Fat per 7 ounces, which is 0.45% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.052 g
3.22%
Boiled Green Plantains have 0.05159609 g of Omega 3 per 7 ounces, which is 3.22% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.1 g
0.61%
Boiled Green Plantains have 0.10319218 g of Omega 6 per 7 ounces, which is 0.61% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol
NA
No information available
Carbohydrate58 g
44.5%
Boiled Green Plantains have 57.84715475 g of Carbohydrate per 7 ounces, which is 44.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars4.47 g
6.16%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled Green Plantains have 4.46504625 g of Sugars per 7 ounces, which is 6.16% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.69 g
0.96%
≤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 0.69456275 g of Fructose per 7 ounces, which is 0.96% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.75 g
%
Boiled Green Plantains have 0.7540967 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose3 g
%
Boiled Green Plantains have 3.0163868 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber5.16 g
13.6%
Boiled Green Plantains have 5.159609 g of Fiber per 7 ounces, which is 13.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.16 g
3.86%
Boiled Green Plantains have 2.16306685 g of Protein per 7 ounces, which is 3.86% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Green Plantains
Vitamin A
NA
RAE, retinol activity equivalents
No information available
Vitamin B10.099 mg
8.27%
Thiamine
Boiled Green Plantains have 0.09922325 mg of Vitamin B1 per 7 ounces, which is 8.27% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg
9.92%
Riboflavin
Boiled Green Plantains have 0.128990225 mg of Vitamin B2 per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.77 mg
4.84%
Niacin, nicotinic acid, niacinamide
Boiled Green Plantains have 0.77394135 mg of Vitamin B3 per 7 ounces, which is 4.84% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.75 mg
15%
Pantothenic acid
Boiled Green Plantains have 0.7540967 mg of Vitamin B5 per 7 ounces, which is 15% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.44 mg
33.6%
Pyridoxine
Boiled Green Plantains have 0.4365823 mg of Vitamin B6 per 7 ounces, which is 33.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B995 μg
24%
Folates and Folic Acid
Boiled Green Plantains have 95.25432 μg of Vitamin B9 per 7 ounces, which is 24% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B12
NA
Cobalamin
No information available
Vitamin C18 mg
20%
Ascorbic acid
Boiled Green Plantains have 18.0586315 mg of Vitamin C per 7 ounces, which is 20% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
No information available
Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K7.54 μg
6.3%
Phytomenadione or phylloquinone
Boiled Green Plantains have 7.540967 μg of Vitamin K per 7 ounces, which is 6.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Green Plantains
Calcium5.95 mg
0.6%
Boiled Green Plantains have 5.953395 mg of Calcium per 7 ounces, which is 0.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.16 mg
17.6%
Boiled Green Plantains have 0.1587572 mg of Copper per 7 ounces, which is 17.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.6 mg
7.44%
Boiled Green Plantains have 0.5953395 mg of Iron per 7 ounces, which is 7.44% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium55.6 mg
13.2%
Boiled Green Plantains have 55.56502 mg of Magnesium per 7 ounces, which is 13.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.22 mg
9.4%
Boiled Green Plantains have 0.216306685 mg of Manganese per 7 ounces, which is 9.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus47.6 mg
6.8%
Boiled Green Plantains have 47.62716 mg of Phosphorus per 7 ounces, which is 6.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium574 mg
17%
Boiled Green Plantains have 573.510385 mg of Potassium per 7 ounces, which is 17% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0 μg
0%
Boiled Green Plantains have 0 μg of Selenium per 7 ounces, which is 0% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium3.97 mg
0.26%
Boiled Green Plantains have 3.96893 mg of Sodium per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.28 mg
2.53%
Boiled Green Plantains have 0.2778251 mg of Zinc per 7 ounces, which is 2.53% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water137 g
3.7%
Boiled Green Plantains have 137.0868422 g of Water per 7 ounces, which is 3.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Boiled Green Plantains:
Minerals in 7 ounces of Boiled Green Plantains:
Macronutrients in 7 ounces of Boiled Green Plantains:



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