Comparing Nutrients in 1 pound Fried Green Plantains VS Frozen Nance

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 pound of Fried Green Plantains has 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.
• While 1 lb of Frozen Nance contains 27.2 times more Vitamin C than Fried Green Plantains.
• 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 Fried Green Plantains vs Frozen Nance:

• 1 pound of Fried Green Plantains has 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.
• While 1 lb of Frozen Nance contains 11.5 times more Calcium, 1.3 times more Manganese and 2.2 times more Water than Fried Green Plantains.
• 1 pound of Fried Green Plantains lack sufficient amounts of Calcium
• 1 pound of Frozen Nance lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

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