Comparing Nutrients in 1 kilogram Fried Green Plantains VS Bottled Pomegranate Juice

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Fried Green Plantains	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	107% 3090kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	122% 118g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	115% 37g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	134% 2.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	138% 23.5g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 492g	101% 131g	130g per day for Men 19-50 years
Sugars	50% 36.3g	174% 127g	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	88% 63.7g	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	% 62.8g	g per day for Men 19-50 years
Sucrose	% 23.6g	% 0g	g per day for Men 19-50 years
Fiber	92% 35g	2.63% 1g	38g per day for Men 19-50 years
Protein	26.8% 15g	2.68% 1.5g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Bottled Pomegranate Juice	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	12.5% 0.15mg	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	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.6% 3.88mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	30.8% 0.4mg	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	60% 240μg	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	1.1% 1mg	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	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	86.7% 104μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Green Plantains	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	4% 40mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	23.3% 0.21mg	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	12.5% 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	41.3% 0.95mg	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	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	6% 90mg	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	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Green Plantains VS Bottled Pomegranate Juice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Fried Green Plantains vs Bottled Pomegranate Juice:

• 1 kilogram of Fried Green Plantains has more Vitamin A, 3.1 times more Vitamin B1, 6.8 times more Vitamin B2, 3.5 times more Vitamin B3, 1.4 times more Vitamin B5, 6.6 times more Vitamin B6 and 34 times more Vitamin C than Bottled Pomegranate Juice.
• While 1 kg of Bottled Pomegranate Juice contains 1.6 times more Vitamin B9 than Fried Green Plantains.
• 1 kilogram of Bottled Pomegranate Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C

Comparing minerals per 1 kilogram for Fried Green Plantains vs Bottled Pomegranate Juice:

• 1 kilogram of Fried Green Plantains has 8.7 times more Copper, 6.7 times more Iron, 8.3 times more Magnesium, 2 times more Manganese, 4 times more Phosphorus, 2.3 times more Potassium and 2.6 times more Zinc than Bottled Pomegranate Juice.
• While 1 kg of Bottled Pomegranate Juice contains 2.4 times more Water than Fried Green Plantains.
• 1 kilogram of Bottled Pomegranate Juice lack sufficient amounts of Iron, Magnesium, Phosphorus and Zinc
• Both Fried Green Plantains as well as Bottled Pomegranate Juice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fried Green Plantains has 5.7 times more Energy, 40.7 times more Fat, 47.9 times more Saturated Fat, more Omega 3, 47 times more Omega 6, 3.7 times more Carbohydrate, 35 times more Fiber and 10 times more Protein than Bottled Pomegranate Juice.
• While 1 kg of Bottled Pomegranate Juice contains 3.5 times more Sugars and 9.7 times more Fructose than Fried Green Plantains.
• 1 kilogram of Bottled Pomegranate Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein