Comparing Nutrients in 1 kilogram Fried Green Plantains VS Orange Pineapple Juice Blend

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Orange Pineapple Juice Blend	3%	1%	96%

Macro Nutrients

	Fried Green Plantains	Orange Pineapple Juice Blend	Recommended Dietary Allowance
Energy	107% 3090kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	122% 118g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	115% 37g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	134% 2.15g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	138% 23.5g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 492g	94% 122g	130g per day for Men 19-50 years
Sugars	50% 36.3g	146% 106g	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	5.26% 2g	38g per day for Men 19-50 years
Protein	26.8% 15g	7.32% 4.1g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Orange Pineapple Juice Blend	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.2mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.6% 3.88mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	47% 0.61mg	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	25% 100μg	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	452% 407mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Green Plantains	Orange Pineapple Juice Blend	Recommended Dietary Allowance
Calcium	4% 40mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	37.8% 0.34mg	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	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	138% 580mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	164% 3.78mg	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	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	142% 4820mg	44% 1500mg	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	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	9.75% 361g	23.6% 872g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Green Plantains VS Orange Pineapple Juice Blend per 1 kg

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

Lets compare vitamin content per 1 kilogram of Fried Green Plantains vs Orange Pineapple Juice Blend:

• 1 kilogram of Fried Green Plantains has 60 times more Vitamin A, 4.1 times more Vitamin B2, 4.7 times more Vitamin B3, 4.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Orange Pineapple Juice Blend.
• While 1 kg of Orange Pineapple Juice Blend contains 12 times more Vitamin C than Fried Green Plantains.
• Both Fried Green Plantains and Orange Pineapple Juice Blend provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Orange Pineapple Juice Blend have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3

Comparing minerals per 1 kilogram for Fried Green Plantains vs Orange Pineapple Juice Blend:

• 1 kilogram of Fried Green Plantains has 5.4 times more Copper, 3.7 times more Iron, 5.8 times more Magnesium, 4 times more Phosphorus, 3.2 times more Potassium and 3.8 times more Zinc than Orange Pineapple Juice Blend.
• While 1 kg of Orange Pineapple Juice Blend contains 2 times more Manganese and 2.4 times more Water than Fried Green Plantains.
• 1 kilogram of Orange Pineapple Juice Blend lack sufficient amounts of Phosphorus and Zinc
• Both Fried Green Plantains as well as Orange Pineapple Juice Blend lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fried Green Plantains has 6.1 times more Energy, 147.6 times more Fat, 335.5 times more Saturated Fat, 43 times more Omega 3, 123.6 times more Omega 6, 4 times more Carbohydrate, 17.5 times more Fiber and 3.7 times more Protein than Orange Pineapple Juice Blend.
• While 1 kg of Orange Pineapple Juice Blend contains 2.9 times more Sugars than Fried Green Plantains.
• 1 kilogram of Orange Pineapple Juice Blend provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein