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

Macros Ratio

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

Macro Nutrients

	Bottled Pomegranate Juice	Fried Green Plantains	Recommended Dietary Allowance
Energy	18.6% 540kcal	107% 3090kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	122% 118g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	115% 37g	32g per day for Men 19-50 years
Omega 3	0% 0g	134% 2.15g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	138% 23.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	378% 492g	130g per day for Men 19-50 years
Sugars	174% 127g	50% 36.3g	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	88% 63.7g	9.1% 6.6g	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	% 62.8g	% 6.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 23.6g	g per day for Men 19-50 years
Fiber	2.63% 1g	92% 35g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Bottled Pomegranate Juice	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	51% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.85mg	77.6% 3.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	203% 2.64mg	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	60% 240μg	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	37.8% 34mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	25.3% 3.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	86.7% 104μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bottled Pomegranate Juice	Fried Green Plantains	Recommended Dietary Allowance
Calcium	11% 110mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	203% 1.83mg	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	12.5% 1mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	138% 580mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	81.7% 1.88mg	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	15.7% 110mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	142% 4820mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	6% 90mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	9.75% 361g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Bottled Pomegranate Juice has 1.6 times more Vitamin B9 than Fried Green Plantains.
• While 1 kg of Fried Green Plantains contains 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.
• 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 Bottled Pomegranate Juice vs Fried Green Plantains:

• 1 kilogram of Bottled Pomegranate Juice has 2.4 times more Water than Fried Green Plantains.
• While 1 kg of Fried Green Plantains contains 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.
• 1 kilogram of Bottled Pomegranate Juice lack sufficient amounts of Iron, Magnesium, Phosphorus and Zinc
• Both Bottled Pomegranate Juice as well as Fried Green Plantains lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bottled Pomegranate Juice has 3.5 times more Sugars and 9.7 times more Fructose than Fried Green Plantains.
• While 1 kg of Fried Green Plantains contains 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.
• 1 kilogram of Bottled Pomegranate Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein