Cooking banana
Comparison to other staple foods
The following table shows the nutrient content of raw plantain and major staple foods. raw yellow dent corn raw unenriched long-grain white rice raw hard red winter wheat raw potato with flesh and skin raw cassava raw green soybeans raw sweet potato raw sorghum raw yam raw plantains unofficial

Cooking banana

Section Title: Comparison to other staple foods
Table Section Text: The following table shows the nutrient content of raw plantain and major staple foods. raw yellow dent corn raw unenriched long-grain white rice raw hard red winter wheat raw potato with flesh and skin raw cassava raw green soybeans raw sweet potato raw sorghum raw yam raw plantains unofficial

Nutrient	Maize (corn)	Rice, white	Wheat	Potatoes	Cassava	Soybeans, green	Sweet potatoes	Yams	Sorghum	Plantain	RDA

Water (g)	10	12	13	79	60	68	77	70	9	65	3,000

Energy (kJ)	1,528	1,528	1,369	322	670	615	360	494	1,419	511	8,368–10,460

Protein (g)	9.4	7.1	12.6	2.0	1.4	13.0	1.6	1.5	11.3	1.3	50

Fat (g)	4.74	0.66	1.54	0.09	0.28	6.8	0.05	0.17	3.3	0.37	44–77

Carbohydrates (g)	74	80	71	17	38	11	20	28	75	32	130

Fiber (g)	7.3	1.3	12.2	2.2	1.8	4.2	3	4.1	6.3	2.3	30

Sugar (g)	0.64	0.12	0.41	0.78	1.7	0	4.18	0.5	0	15	minimal

Minerals	RDA

Calcium (mg)	7	28	29	12	16	197	30	17	28	3	1,000

Iron (mg)	2.71	0.8	3.19	0.78	0.27	3.55	0.61	0.54	4.4	0.6	8

Magnesium (mg)	127	25	126	23	21	65	25	21	0	37	400

Phosphorus (mg)	210	115	288	57	27	194	47	55	287	34	700

Potassium (mg)	287	115	363	421	271	620	337	816	350	499	4,700

Sodium (mg)	35	5	2	6	14	15	55	9	6	4	1,500

Zinc (mg)	2.21	1.09	2.65	0.29	0.34	0.99	0.3	0.24	0	0.14	11

Copper (mg)	0.31	0.22	0.43	0.11	0.10	0.13	0.15	0.18	0.08	0.9

Manganese (mg)	0.49	1.09	3.99	0.15	0.38	0.55	0.26	0.40	2.3

Selenium (μg)	15.5	15.1	70.7	0.3	0.7	1.5	0.6	0.7	0	1.5	55

Vitamins	RDA

Vitamin C (mg)	0	0	0	19.7	20.6	29	2.4	17.1	0	18.4	90

Thiamin (B1) (mg)	0.39	0.07	0.30	0.08	0.09	0.44	0.08	0.11	0.24	0.05	1.2

Riboflavin (B2) (mg)	0.20	0.05	0.12	0.03	0.05	0.18	0.06	0.03	0.14	0.05	1.3

Niacin (B3) (mg)	3.63	1.6	5.46	1.05	0.85	1.65	0.56	0.55	2.93	0.69	16

Pantothenic acid (B5) (mg)	0.42	1.01	0.95	0.30	0.11	0.15	0.80	0.31	0.26	5

Vitamin B6 (mg)	0.62	0.16	0.3	0.30	0.09	0.07	0.21	0.29	0.30	1.3

Folate Total (B9) (μg)	19	8	38	16	27	165	11	23	0	22	400

Vitamin A (IU)	214	0	9	2	13	180	14,187	138	0	1,127	5,000

Vitamin E, alpha-tocopherol (mg)	0.49	0.11	1.01	0.01	0.19	0	0.26	0.39	0	0.14	15

Vitamin K1 (μg)	0.3	0.1	1.9	1.9	1.9	0	1.8	2.6	0	0.7	120

Beta-carotene (μg)	97	0	5	1	8	0	8,509	83	0	457	10,500

Lutein+zeaxanthin (μg)	1,355	0	220	8	0	0	0	0	0	30	6,000

Fats	RDA

Saturated fatty acids (g)	0.67	0.18	0.26	0.03	0.07	0.79	0.02	0.04	0.46	0.14	minimal

Monounsaturated fatty acids (g)	1.25	0.21	0.2	0.00	0.08	1.28	0.00	0.01	0.99	0.03	22–55

Polyunsaturated fatty acids (g)	2.16	0.18	0.63	0.04	0.05	3.20	0.01	0.08	1.37	0.07	13–19

RDA

Sentence(s)

Cooked banana contains beta-carotene of 457.

final_sentence: Cooked banana contains beta-carotene of 457.