Comparing Nutrients in 1 pound Frozen Nance VS Fried Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Frozen Nance	3%	13%	84%
Fried Green Plantains	2%	34%	64%

Macro Nutrients

	Frozen Nance	Fried Green Plantains	Recommended Dietary Allowance
Energy	11.4% 331kcal	48.3% 1402kcal	2900kcal per day for Men 19-50 years
Fat	5.42% 5.26g	55.2% 53.6g	97g per day for Men 19-50 years
Saturated Fat	NA	52.3% 16.7g	32g per day for Men 19-50 years
Omega 3	NA	61% 0.98g	1.6g per day for Men 19-50 years
Omega 6	NA	62.6% 10.7g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	59.2% 77g	172% 223g	130g per day for Men 19-50 years
Sugars	52% 37.7g	22.7% 16.5g	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	29.6% 21.5g	4.13% 3g	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	% 16.2g	% 2.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.7g	g per day for Men 19-50 years
Fiber	89.5% 34g	41.8% 16g	38g per day for Men 19-50 years
Protein	5.35% 3g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Nance	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	2% 18μg	30.2% 272μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.22% 1.3mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	92% 1.2mg	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	9.07% 36.3μg	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	466% 420mg	17% 15.4mg	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	37.8% 5.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Nance	Fried Green Plantains	Recommended Dietary Allowance
Calcium	21% 209mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	92% 0.83mg	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	21.5% 1.72mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	49% 1.12mg	37% 0.85mg	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	6.48% 45.4mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	32.6% 1107mg	64.3% 2186mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	9.9% 366g	4.42% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Nance VS Fried Green Plantains per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Nance vs Fried Green Plantains:

• 1 pound of Frozen Nance has 27.2 times more Vitamin C than Fried Green Plantains.
• While 1 lb of Fried Green Plantains contains 15 times more Vitamin A, 3.1 times more Vitamin B1, 5.7 times more Vitamin B2, 2.8 times more Vitamin B3, 2.2 times more Vitamin B5, 12.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Frozen Nance.
• 1 pound of Frozen Nance have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6

Comparing minerals per 1 pound for Frozen Nance vs Fried Green Plantains:

• 1 pound of Frozen Nance has 11.5 times more Calcium, 1.3 times more Manganese and 2.2 times more Water than Fried Green Plantains.
• While 1 lb of Fried Green Plantains contains 4.5 times more Copper, 1.8 times more Iron, 2.9 times more Magnesium, 4.4 times more Phosphorus, 2 times more Potassium and 2.6 times more Zinc than Frozen Nance.
• 1 pound of Frozen Nance lack sufficient amounts of Phosphorus and Zinc
• 1 pound of Fried Green Plantains lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Nance has 2.3 times more Sugars, 7.2 times more Fructose and 2.1 times more Fiber than Fried Green Plantains.
• While 1 lb of Fried Green Plantains contains 4.2 times more Energy, 10.2 times more Fat, 2.9 times more Carbohydrate and 2.3 times more Protein than Frozen Nance.
• 1 pound of Frozen Nance provide inadequate amounts of Protein