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

Macros Ratio

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

Macro Nutrients

	Bottled Pomegranate Juice	Fried Green Plantains	Recommended Dietary Allowance
Energy	7.4% 214kcal	42.3% 1226kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	48.3% 47g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	45.8% 14.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	53.3% 0.85g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	55% 9.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	150% 195g	130g per day for Men 19-50 years
Sugars	69.3% 50.2g	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	35% 25.3g	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	% 25g	% 2.42g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.37g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	36.6% 14g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Bottled Pomegranate Juice	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.5% 238μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.78% 0.92mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	30.8% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	24% 95μg	15% 59.5μg	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	0.44% 0.4mg	15% 13.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.4% 41.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bottled Pomegranate Juice	Fried Green Plantains	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	4.96% 0.4mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	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	6.24% 43.7mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	25% 849mg	56.3% 1913mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.2% 341g	3.87% 143g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Bottled Pomegranate Juice 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 Bottled Pomegranate Juice vs Fried Green Plantains:

• 14 ounces of Bottled Pomegranate Juice have 1.6 times more Vitamin B9 than Fried Green Plantains.
• While 14 oz of Fried Green Plantains contain 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.
• 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 Bottled Pomegranate Juice vs Fried Green Plantains:

• 14 ounces of Bottled Pomegranate Juice have 2.4 times more Water than Fried Green Plantains.
• While 14 oz of Fried Green Plantains contain 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.
• 14 ounces of Bottled Pomegranate Juice lack sufficient amounts of Iron, Magnesium, Phosphorus and Zinc
• Both Bottled Pomegranate Juice as well as Fried Green Plantains lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bottled Pomegranate Juice have 3.5 times more Sugars and 9.7 times more Fructose than Fried Green Plantains.
• While 14 oz of Fried Green Plantains contain 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.
• 14 ounces of Bottled Pomegranate Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein