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

Macros Ratio

	Protein	Fat	Carbs
Plantains, yellow, fried, Latino restaurant	2%	29%	69%
Cauliflower	26%	8%	66%

Macro Nutrients

	Plantains, yellow, fried, Latino restaurant	Cauliflower	Recommended Dietary Allowance
Energy	32.3% 937kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	30.7% 30g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	22.5% 7.2g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	54.3% 0.87g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	15% 19.7g	130g per day for Men 19-50 years
Sugars	119% 86.4g	10.5% 7.6g	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	5.3% 3.85g	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	% 3.73g	g per day for Men 19-50 years
Sucrose	% 47.2g	% 0g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	21% 7.94g	38g per day for Men 19-50 years
Protein	10% 5.64g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Plantains, yellow, fried, Latino restaurant	Cauliflower	Recommended Dietary Allowance
Vitamin A	29% 262μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.32mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	56% 0.73mg	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	56.6% 226μg	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	213% 191mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	51.3% 61.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plantains, yellow, fried, Latino restaurant	Cauliflower	Recommended Dietary Allowance
Calcium	2.4% 24mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.099% 3.97μg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	26.7% 0.62mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	35% 1187mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	5.26% 195g	9.88% 365g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Plantains, yellow, fried, Latino restaurant versus 14 oz of Cauliflower 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 Cauliflower:

• 14 ounces of Plantains, yellow, fried, Latino restaurant have more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B3, 1.6 times more Vitamin B6, 13.8 times more Vitamin E and 2.1 times more Vitamin K than Cauliflower.
• While 14 oz of Raw Cauliflower contain 3 times more Vitamin B2 than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Cauliflower provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Plantains, yellow, fried, Latino restaurant have insufficient amounts of Vitamin B2
• 14 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E

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

• 14 ounces of Plantains, yellow, fried, Latino restaurant have 3 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 1.8 times more Manganese and 1.7 times more Potassium than Cauliflower.
• While 14 oz of Raw Cauliflower contain 3.7 times more Calcium, 5 times more Sodium and 1.9 times more Water than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Cauliflower contain similar levels of Phosphorus and Zinc per 14 ounces.
• 14 ounces of Plantains, yellow, fried, Latino restaurant lack sufficient amounts of Calcium
• Both Plantains, yellow, fried, Latino restaurant as well as Raw Cauliflower lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Plantains, yellow, fried, Latino restaurant have 9.4 times more Energy, 26.8 times more Fat, 14 times more Saturated Fat, 14.6 times more Omega 3, 126.1 times more Omega 6, 8.2 times more Carbohydrate, 11.4 times more Sugars, 5 times more Fructose and 1.6 times more Fiber than Cauliflower.
• While 14 oz of Raw Cauliflower contain 1.4 times more Protein than Plantains, yellow, fried, Latino restaurant.
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6