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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Plantains, yellow, fried, Latino restaurant	Fried Green Plantains	Recommended Dietary Allowance
Calcium	2.4% 24mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	80.7% 0.73mg	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	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	32.4% 0.75mg	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	56.3% 1913mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	5.26% 195g	3.87% 143g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Plantains, yellow, fried, Latino restaurant have 6 times more Sugars and 7.4 times more Fructose than Fried Green Plantains.
• While 14 oz of Fried Green Plantains contain 1.3 times more Energy, 1.6 times more Fat and 2 times more Saturated Fat than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Fried Green Plantains offer comparable quantities of Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 14 ounces.