Comparing Nutrients in 1 kilogram Fried Green Plantains VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Fried Green Plantains	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	107% 3090kcal	200% 5800kcal	2900kcal per day for Men 19-50 years
Fat	122% 118g	492% 478g	97g per day for Men 19-50 years
Saturated Fat	115% 37g	265% 84.8g	32g per day for Men 19-50 years
Omega 3	134% 2.15g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	138% 23.5g	499% 84.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 492g	230% 299g	130g per day for Men 19-50 years
Sugars	50% 36.3g	69% 50g	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	1.1% 0.8g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	% 23.6g	% 48.4g	g per day for Men 19-50 years
Fiber	92% 35g	87% 33g	38g per day for Men 19-50 years
Protein	26.8% 15g	301% 168g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Oil Roasted Cashews	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	303% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	168% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.2mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.6% 3.88mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	248% 3.23mg	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	62.5% 250μg	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	3.33% 3mg	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	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Green Plantains	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	4% 40mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	2270% 20.4mg	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	756% 60.5mg	8mg per day for Men 19-50 years
Magnesium	138% 580mg	650% 2730mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	725% 16.7mg	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	759% 5310mg	700mg per day for Men 19-50 years
Potassium	142% 4820mg	186% 6320mg	3400mg per day for Men 19-50 years
Selenium	NA	369% 203μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	486% 53.5mg	11mg per day for Men 19-50 years
Water	9.75% 361g	0.94% 34.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Green Plantains VS Oil Roasted Cashews per 1 kg

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

Lets compare vitamin content per 1 kilogram of Fried Green Plantains vs Oil Roasted Cashews:

• 1 kilogram of Fried Green Plantains has more Vitamin A and 11.3 times more Vitamin C than Oil Roasted Cashews.
• While 1 kg of Oil Roasted Cashew Nuts contains 7.7 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Fried Green Plantains.
• Both Fried Green Plantains and Oil Roasted Cashews provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Oil Roasted Cashews have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 1 kilogram for Fried Green Plantains vs Oil Roasted Cashews:

• 1 kg of Oil Roasted Cashew Nuts contains 10.8 times more Calcium, 11.2 times more Copper, 9 times more Iron, 4.7 times more Magnesium, 8.9 times more Manganese, 12.1 times more Phosphorus, 1.3 times more Potassium and 23.3 times more Zinc than Fried Green Plantains.
• 1 kilogram of Fried Green Plantains lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fried Green Plantains has 3.2 times more Omega 3 and 1.6 times more Carbohydrate than Oil Roasted Cashews.
• While 1 kg of Oil Roasted Cashew Nuts contains 1.9 times more Energy, 4 times more Fat, 2.3 times more Saturated Fat, 3.6 times more Omega 6, 1.4 times more Sugars and 11.2 times more Protein than Fried Green Plantains.
• Both Fried Green Plantains and Oil Roasted Cashews offer comparable quantities of Fiber per one kilogram.