Comparing Nutrients in 1 pound 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	48.3% 1402kcal	8.45% 245kcal	2900kcal per day for Men 19-50 years
Fat	55.2% 53.6g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	52.3% 16.7g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	61% 0.98g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.7g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 223g	46% 59.6g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	79% 57.4g	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	40% 29g	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	% 28.5g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 0g	g per day for Men 19-50 years
Fiber	41.8% 16g	1.2% 0.45g	38g per day for Men 19-50 years
Protein	12% 6.8g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Bottled Pomegranate Juice	Recommended Dietary Allowance
Vitamin A	30.2% 272μg	0% 0μg	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	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	14% 0.18mg	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	27.2% 109μg	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	17% 15.4mg	0.5% 0.45mg	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	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39.3% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Green Plantains	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	1.8% 18mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	10.6% 0.095mg	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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	62.6% 263mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	18.7% 0.43mg	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	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	64.3% 2186mg	28.5% 971mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	2.72% 41mg	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	10.5% 390g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb of Bottled Pomegranate Juice contains 1.6 times more Vitamin B9 than Fried Green Plantains.
• 1 pound of Bottled Pomegranate Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C

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

• 1 pound 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 lb of Bottled Pomegranate Juice contains 2.4 times more Water than Fried Green Plantains.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

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