Comparing Nutrients in 14 ounces Yellow Plantains VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Yellow Plantains	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	16.7% 484kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	84% 109g	130g per day for Men 19-50 years
Sugars	96% 69.5g	1.6% 1.15g	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	47.3% 34.3g	0% 0g	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	% 34.5g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 0.67g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	24% 9.13g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	24.7% 222μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	52.5% 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	22% 87.3μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	81% 73mg	52% 47mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	64% 0.58mg	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	27.3% 2.2mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	37.8% 0.87mg	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	18% 127mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	57% 1933mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	7% 259g	6.77% 250g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Yellow Plantains vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Yellow Plantains have more Vitamin A, 2.5 times more Vitamin B2, 1.4 times more Vitamin B6, 1.6 times more Vitamin C and 12.5 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Vitamin B1, 3.2 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Yellow Plantains as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Yellow Plantains vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Yellow Plantains have 1.3 times more Magnesium and 15 times more Selenium than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.3 times more Calcium, 2 times more Copper, 1.4 times more Iron, 1.5 times more Manganese, 3 times more Phosphorus, 97.8 times more Sodium and 2.1 times more Zinc than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Yellow Plantains have 60.4 times more Sugars and more Fructose than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Energy, 14.7 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.4 times more Fiber and 1.9 times more Protein than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Carbohydrate per 14 oz.
• Both Raw Yellow Plantains as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.