Comparing Nutrients in 14 ounces Fried Green Plantains VS Plantains, yellow, fried, Latino restaurant

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Plantains, yellow, fried, Latino restaurant	2%	29%	69%

Macro Nutrients

	Fried Green Plantains	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Energy	42.3% 1226kcal	32.3% 937kcal	2900kcal per day for Men 19-50 years
Fat	48.3% 47g	30.7% 30g	97g per day for Men 19-50 years
Saturated Fat	45.8% 14.6g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	53.3% 0.85g	54.3% 0.87g	1.6g per day for Men 19-50 years
Omega 6	55% 9.3g	47% 8g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	124% 162g	130g per day for Men 19-50 years
Sugars	20% 14.4g	119% 86.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.6% 2.6g	26.6% 19.3g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 2.42g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 9.37g	% 47.2g	g per day for Men 19-50 years
Fiber	36.6% 14g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	10% 5.64g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Vitamin A	26.5% 238μg	29% 262μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	20.8% 3.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.8% 1.54mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.6% 1.05mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.5mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	29% 4.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Green Plantains	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	80.7% 0.73mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	33.2% 2.66mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.75mg	48.3% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25% 175mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	56.3% 1913mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	3.87% 143g	5.26% 195g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Fried Green Plantains vs Plantains, yellow, fried, Latino restaurant:

• Fried Green Plantains have 5.1 times more Vitamin B2 than Plantains, yellow, fried, Latino restaurant.
• While Plantains, yellow, fried, Latino restaurant contain 1.5 times more Vitamin B1 and 1.5 times more Vitamin B5 than Fried Green Plantains.
• Both Fried Green Plantains and Plantains, yellow, fried, Latino restaurant have similar amounts of Vitamin A, Vitamin B3 and Vitamin B6 per 14 oz.

Comparing minerals per 14 ounces for Fried Green Plantains vs Plantains, yellow, fried, Latino restaurant:

• Fried Green Plantains have 1.6 times more Copper and 1.3 times more Magnesium than Plantains, yellow, fried, Latino restaurant.
• While Plantains, yellow, fried, Latino restaurant contain 1.5 times more Manganese and 1.4 times more Water than Fried Green Plantains.
• Both Fried Green Plantains and Plantains, yellow, fried, Latino restaurant have similar amounts of Iron, Phosphorus, Potassium and Zinc per 14 oz.
• Both Fried Green Plantains as well as Plantains, yellow, fried, Latino restaurant have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Fried Green Plantains have 1.3 times more Energy, 1.6 times more Fat, 2 times more Saturated Fat and 1.2 times more Carbohydrate than Plantains, yellow, fried, Latino restaurant.
• While Plantains, yellow, fried, Latino restaurant contain 6 times more Sugars and 7.4 times more Fructose than Fried Green Plantains.
• Both Fried Green Plantains and Plantains, yellow, fried, Latino restaurant have similar amounts of Omega 3, Omega 6, Fiber and Protein per 14 oz.
• Both Fried Green Plantains as well as Plantains, yellow, fried, Latino restaurant have insufficient amounts of Glucose and Sucrose in 14 oz.