Comparing Nutrients in 14 ounces Fried Green Plantains VS Bottled Pomegranate Juice

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Fried Green Plantains	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	42.3% 1226kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	48.3% 47g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	45.8% 14.6g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	53.3% 0.85g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	55% 9.3g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	40% 52g	130g per day for Men 19-50 years
Sugars	20% 14.4g	69.3% 50.2g	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	35% 25.3g	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	% 25g	g per day for Men 19-50 years
Sucrose	% 9.37g	% 0g	g per day for Men 19-50 years
Fiber	36.6% 14g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Bottled Pomegranate Juice	Recommended Dietary Allowance
Vitamin A	26.5% 238μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	5.78% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.8% 1.54mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.6% 1.05mg	12.2% 0.16mg	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	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.5mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34.4% 41.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Green Plantains	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	1.6% 16mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	80.7% 0.73mg	9.26% 0.083mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.75mg	16.4% 0.38mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	56.3% 1913mg	25% 849mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	3.87% 143g	9.2% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Green Plantains VS Bottled Pomegranate Juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Fried Green Plantains versus 14 oz of Bottled Pomegranate Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fried Green Plantains vs Bottled Pomegranate Juice:

• 14 ounces of Fried Green Plantains have more Vitamin A, 3.1 times more Vitamin B1, 6.8 times more Vitamin B2, 3.5 times more Vitamin B3, 1.4 times more Vitamin B5, 6.6 times more Vitamin B6 and 34 times more Vitamin C than Bottled Pomegranate Juice.
• While 14 oz of Bottled Pomegranate Juice contain 1.6 times more Vitamin B9 than Fried Green Plantains.
• 14 ounces of Bottled Pomegranate Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C

Comparing minerals per 14 ounces for Fried Green Plantains vs Bottled Pomegranate Juice:

• 14 ounces of Fried Green Plantains have 8.7 times more Copper, 6.7 times more Iron, 8.3 times more Magnesium, 2 times more Manganese, 4 times more Phosphorus, 2.3 times more Potassium and 2.6 times more Zinc than Bottled Pomegranate Juice.
• While 14 oz of Bottled Pomegranate Juice contain 2.4 times more Water than Fried Green Plantains.
• 14 ounces of Bottled Pomegranate Juice lack sufficient amounts of Iron, Magnesium, Phosphorus and Zinc
• Both Fried Green Plantains as well as Bottled Pomegranate Juice lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fried Green Plantains have 5.7 times more Energy, 40.7 times more Fat, 47.9 times more Saturated Fat, more Omega 3, 47 times more Omega 6, 3.7 times more Carbohydrate, 35 times more Fiber and 10 times more Protein than Bottled Pomegranate Juice.
• While 14 oz of Bottled Pomegranate Juice contain 3.5 times more Sugars and 9.7 times more Fructose than Fried Green Plantains.
• 14 ounces of Bottled Pomegranate Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein