Comparing Nutrients in 1 kilogram Fried Green Plantains VS Frozen Nance

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Frozen Nance	3%	13%	84%

Macro Nutrients

	Fried Green Plantains	Frozen Nance	Recommended Dietary Allowance
Energy	107% 3090kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	122% 118g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	115% 37g	NA	32g per day for Men 19-50 years
Omega 3	134% 2.15g	NA	1.6g per day for Men 19-50 years
Omega 6	138% 23.5g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	378% 492g	131% 170g	130g per day for Men 19-50 years
Sugars	50% 36.3g	115% 83g	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	65.2% 47.3g	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	% 35.8g	g per day for Men 19-50 years
Sucrose	% 23.6g	% 0g	g per day for Men 19-50 years
Fiber	92% 35g	197% 75g	38g per day for Men 19-50 years
Protein	26.8% 15g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Frozen Nance	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.2mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.6% 3.88mg	36% 1.8mg	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	20% 80μg	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	37.8% 34mg	1028% 925mg	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	NA	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	99% 119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Green Plantains	Frozen Nance	Recommended Dietary Allowance
Calcium	4% 40mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	45.6% 0.41mg	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	83.8% 6.7mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	138% 580mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	108% 2.48mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	142% 4820mg	71.8% 2440mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	9.75% 361g	21.8% 806g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Green Plantains VS Frozen Nance per 1 kg

Compare the macro and micronutrient content in 1 kg of Fried Green Plantains versus 1 kg of Frozen Nance to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fried Green Plantains vs Frozen Nance:

• 1 kilogram of Fried Green Plantains has 15 times more Vitamin A, 3.1 times more Vitamin B1, 5.7 times more Vitamin B2, 2.8 times more Vitamin B3, 2.2 times more Vitamin B5, 12.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Frozen Nance.
• While 1 kg of Frozen Nance contains 27.2 times more Vitamin C than Fried Green Plantains.
• 1 kilogram of Frozen Nance have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6

Comparing minerals per 1 kilogram for Fried Green Plantains vs Frozen Nance:

• 1 kilogram of Fried Green Plantains has 4.5 times more Copper, 1.8 times more Iron, 2.9 times more Magnesium, 4.4 times more Phosphorus, 2 times more Potassium and 2.6 times more Zinc than Frozen Nance.
• While 1 kg of Frozen Nance contains 11.5 times more Calcium, 1.3 times more Manganese and 2.2 times more Water than Fried Green Plantains.
• 1 kilogram of Fried Green Plantains lack sufficient amounts of Calcium
• 1 kilogram of Frozen Nance lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fried Green Plantains has 4.2 times more Energy, 10.2 times more Fat, 2.9 times more Carbohydrate and 2.3 times more Protein than Frozen Nance.
• While 1 kg of Frozen Nance contains 2.3 times more Sugars, 7.2 times more Fructose and 2.1 times more Fiber than Fried Green Plantains.
• 1 kilogram of Frozen Nance provide inadequate amounts of Protein