Comparing Nutrients in 1 kilogram Fried Green Plantains VS Juice, apple and grape blend, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Juice, apple and grape blend, with added ascorbic acid	1%	2%	97%

Macro Nutrients

	Fried Green Plantains	Juice, apple and grape blend, with added ascorbic acid	Recommended Dietary Allowance
Energy	107% 3090kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	122% 118g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	115% 37g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	134% 2.15g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	138% 23.5g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 492g	96% 125g	130g per day for Men 19-50 years
Sugars	50% 36.3g	151% 109g	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	9.1% 6.6g	89% 64.6g	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	% 6.1g	% 37.2g	g per day for Men 19-50 years
Sucrose	% 23.6g	% 7.4g	g per day for Men 19-50 years
Fiber	92% 35g	5.26% 2g	38g per day for Men 19-50 years
Protein	26.8% 15g	2.86% 1.6g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Juice, apple and grape blend, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.2mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.6% 3.88mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	16% 0.21mg	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	37.5% 150μg	0% 0μg	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	37.8% 34mg	313% 282mg	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	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Green Plantains	Juice, apple and grape blend, with added ascorbic acid	Recommended Dietary Allowance
Calcium	4% 40mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	18% 721μg	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	83.8% 6.7mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	138% 580mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	18% 0.41mg	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	63% 440mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	142% 4820mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	9.75% 361g	23.5% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Green Plantains VS Juice, apple and grape blend, with added ascorbic acid per 1 kg

Compare the macro and micronutrient content in 1 kg of Fried Green Plantains versus 1 kg of Juice, apple and grape blend, with added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fried Green Plantains vs Juice, apple and grape blend, with added ascorbic acid:

• 1 kilogram of Fried Green Plantains has more Vitamin A, 7.8 times more Vitamin B1, 6.8 times more Vitamin B2, 9.4 times more Vitamin B3, 11.1 times more Vitamin B5, 12.6 times more Vitamin B6 and more Vitamin B9 than Juice, apple and grape blend, with added ascorbic acid.
• While 1 kg of Juice, apple and grape blend, with added ascorbic acid contains 8.3 times more Vitamin C than Fried Green Plantains.
• 1 kilogram of Juice, apple and grape blend, with added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 1 kilogram for Fried Green Plantains vs Juice, apple and grape blend, with added ascorbic acid:

• 1 kilogram of Fried Green Plantains has 18.3 times more Copper, 6.1 times more Iron, 8.3 times more Magnesium, 4.6 times more Manganese, 4.9 times more Phosphorus, 5 times more Potassium and 4.6 times more Zinc than Juice, apple and grape blend, with added ascorbic acid.
• While 1 kg of Juice, apple and grape blend, with added ascorbic acid contains 2.4 times more Water than Fried Green Plantains.
• 1 kilogram of Juice, apple and grape blend, with added ascorbic acid lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Fried Green Plantains as well as Juice, apple and grape blend, with added ascorbic acid lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fried Green Plantains has 6.2 times more Energy, 98.4 times more Fat, 160.4 times more Saturated Fat, 35.8 times more Omega 3, 87 times more Omega 6, 3.9 times more Carbohydrate, 17.5 times more Fiber and 9.4 times more Protein than Juice, apple and grape blend, with added ascorbic acid.
• While 1 kg of Juice, apple and grape blend, with added ascorbic acid contains 3 times more Sugars and 9.8 times more Fructose than Fried Green Plantains.
• 1 kilogram of Juice, apple and grape blend, with added ascorbic acid provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein