Comparing Nutrients in 14 ounces Baked Red Potatoes VS Fried Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Fried Green Plantains	2%	34%	64%

Macro Nutrients

	Baked Red Potatoes	Fried Green Plantains	Recommended Dietary Allowance
Energy	12% 345kcal	42.3% 1226kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	48.3% 47g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	45.8% 14.6g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	53.3% 0.85g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	55% 9.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	150% 195g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	% 2.42g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 9.37g	g per day for Men 19-50 years
Fiber	19% 7.14g	36.6% 14g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	26.5% 238μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	30.8% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	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	26.8% 107μg	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	55.6% 50mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Fried Green Plantains	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	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	34.7% 2.78mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	41% 286mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	56.3% 1913mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	8.22% 304g	3.87% 143g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Fried Green Plantains:

• Baked Whole Red Potatoes have 1.5 times more Vitamin B1, 1.9 times more Vitamin B3, 1.8 times more Vitamin B9 and 3.7 times more Vitamin C than Fried Green Plantains.
• While Fried Green Plantains contain 60 times more Vitamin A and 2 times more Vitamin B2 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Fried Green Plantains have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Fried Green Plantains:

• Baked Whole Red Potatoes have 1.6 times more Phosphorus, 1.7 times more Zinc and 2.1 times more Water than Fried Green Plantains.
• While Fried Green Plantains contain 2.1 times more Magnesium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Fried Green Plantains have similar amounts of Copper, Iron, Manganese and Potassium per 14 oz.
• Both Baked Whole Red Potatoes as well as Fried Green Plantains have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 1.5 times more Protein than Fried Green Plantains.
• While Fried Green Plantains contain 3.6 times more Energy, 78.7 times more Fat, 92.3 times more Saturated Fat, 14.3 times more Omega 3, 47.9 times more Omega 6, 2.5 times more Carbohydrate, 2.5 times more Sugars and 1.9 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Fried Green Plantains have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.