Comparing Nutrients in 1 kilogram Fried Green Plantains VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Fried Green Plantains	Dried Beechnuts	Recommended Dietary Allowance
Energy	107% 3090kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	122% 118g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	115% 37g	179% 57g	32g per day for Men 19-50 years
Omega 3	134% 2.15g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	138% 23.5g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 492g	258% 335g	130g per day for Men 19-50 years
Sugars	50% 36.3g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 23.6g	NA	g per day for Men 19-50 years
Fiber	92% 35g	NA	38g per day for Men 19-50 years
Protein	26.8% 15g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Dried Beechnuts	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	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.2mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.6% 3.88mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	526% 6.84mg	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	283% 1130μg	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	172% 155mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Green Plantains	Dried Beechnuts	Recommended Dietary Allowance
Calcium	4% 40mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	744% 6.7mg	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	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	138% 580mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	583% 13.4mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	142% 4820mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	9.75% 361g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Green Plantains VS Dried Beechnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Fried Green Plantains vs Dried Beechnuts:

• 1 kilogram of Fried Green Plantains has more Vitamin A than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 6.5 times more Vitamin B1, 3.6 times more Vitamin B2, 2.4 times more Vitamin B5, 2.6 times more Vitamin B6, 7.5 times more Vitamin B9 and 4.6 times more Vitamin C than Fried Green Plantains.
• Both Fried Green Plantains and Dried Beechnuts provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A

Comparing minerals per 1 kilogram for Fried Green Plantains vs Dried Beechnuts:

• 1 kilogram of Fried Green Plantains has more Magnesium and more Phosphorus than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 3.7 times more Copper, 3.7 times more Iron, 7.1 times more Manganese, 2.1 times more Potassium, 19 times more Sodium and 1.6 times more Zinc than Fried Green Plantains.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Fried Green Plantains as well as Dried Beechnuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fried Green Plantains has 1.5 times more Carbohydrate than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.9 times more Energy, 4.2 times more Fat, 1.5 times more Saturated Fat, 7.9 times more Omega 3, 7.8 times more Omega 6 and 4.1 times more Protein than Fried Green Plantains.