Comparing Nutrients in 14 ounces Plantains, yellow, fried, Latino restaurant VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Plantains, yellow, fried, Latino restaurant	2%	29%	69%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Plantains, yellow, fried, Latino restaurant	Broccoli Raab	Recommended Dietary Allowance
Energy	32.3% 937kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	30.7% 30g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	22.5% 7.2g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	54.3% 0.87g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	119% 86.4g	2.1% 1.5g	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	26.6% 19.3g	0.93% 0.67g	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	% 19.7g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 47.2g	% 0.44g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	10% 5.64g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Plantains, yellow, fried, Latino restaurant	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	29% 262μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.32mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	52.2% 0.68mg	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	NA	82.4% 329μg	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	NA	89% 80mg	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	29% 4.37mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plantains, yellow, fried, Latino restaurant	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.4% 24mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	18.5% 0.17mg	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	30.8% 2.46mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	68% 1.57mg	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	24.4% 171mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	5.26% 195g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Plantains, yellow, fried, Latino restaurant VS Broccoli Raab per 14 oz

Compare the macro and micronutrient content in 14 oz of Plantains, yellow, fried, Latino restaurant versus 14 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Plantains, yellow, fried, Latino restaurant have 1.9 times more Vitamin B5 and 1.7 times more Vitamin B6 than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 2 times more Vitamin A, 2.3 times more Vitamin B1, 6.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin E and 7 times more Vitamin K than Plantains, yellow, fried, Latino restaurant.
• 14 ounces of Plantains, yellow, fried, Latino restaurant have insufficient amounts of Vitamin B2

Comparing minerals per 14 ounces for Plantains, yellow, fried, Latino restaurant vs Broccoli Raab:

• 14 ounces of Plantains, yellow, fried, Latino restaurant have 2.8 times more Copper, 2 times more Magnesium and 2.6 times more Potassium than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 18 times more Calcium, 3.5 times more Iron, 1.4 times more Manganese, 1.7 times more Phosphorus, 5.5 times more Sodium, 3.2 times more Zinc and 1.9 times more Water than Plantains, yellow, fried, Latino restaurant.
• 14 ounces of Plantains, yellow, fried, Latino restaurant lack sufficient amounts of Calcium
• Both Plantains, yellow, fried, Latino restaurant as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Plantains, yellow, fried, Latino restaurant have 10.7 times more Energy, 15.3 times more Fat, 21.9 times more Saturated Fat, 69.6 times more Omega 6, 14.3 times more Carbohydrate, 57.3 times more Sugars and 28.6 times more Fructose than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 2.2 times more Protein than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Broccoli Raab offer comparable quantities of Omega 3 and Fiber per 14 ounces.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6