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Unripe Plantain Amala or swallow or green plantain fufu is a very common and it is better for the people with diabetes in the sense of the nutrition it provides compare to yam flour (amala isu) either white or black. According to the wikipedia plantain contains Plantain is 32% carbohydreates with 2% dietary fibre and 15% sugars, 1% protein, 0.4% fat, and 65% water, supplying 122 calories in a 100-gram serving (table). Raw plantain is an excellent source (20% or higher of the Daily Value, DV) of vitamin B6 (23% DV) and vitamin C (22% DV), and a good source (10-19% DV) of magnesium and potassium). Containing little beta-carotene (457 micrograms per 100 grams) Other fufu or swallow like pounded yam, amala isu are higher in carbohydrate and failed in other nutrients plantain swallow provides. This recipe requires green plantain and small water to make it, the quantity of water you will use depends on the size of the plantain and how soft you want your swallow to be. During the blending process make sure you use as little water as possible so you can get your desired end result. Unripe plantain amala can be eaten with any soup of your choice.