Comparing Nutrients in 1 pound Fried Green Plantains VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Fried Green Plantains	Baked Potato Flesh	Recommended Dietary Allowance
Energy	48.3% 1402kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	55.2% 53.6g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	52.3% 16.7g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	61% 0.98g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.7g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 223g	75% 98g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	10.6% 7.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	18% 6.8g	38g per day for Men 19-50 years
Protein	12% 6.8g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Baked Potato Flesh	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	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	105% 1.37mg	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	10.2% 41μg	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	64.5% 58mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Green Plantains	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	108% 0.98mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	62.6% 263mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	31.8% 0.73mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	64.3% 2186mg	52% 1774mg	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	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4.42% 164g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Green Plantains VS Baked Potato Flesh per 1 lb

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

Lets compare vitamin content per 1 pound of Fried Green Plantains vs Baked Potato Flesh:

• 1 pound of Fried Green Plantains has more Vitamin A, 4.9 times more Vitamin B2 and 1.7 times more Vitamin B9 than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.2 times more Vitamin B1, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.8 times more Vitamin C than Fried Green Plantains.
• Both Fried Green Plantains and Baked Potato Flesh provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2

Comparing minerals per 1 pound for Fried Green Plantains vs Baked Potato Flesh:

• 1 pound of Fried Green Plantains has 1.9 times more Iron, 2.3 times more Magnesium and 1.2 times more Potassium than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.3 times more Zinc and 2.1 times more Water than Fried Green Plantains.
• Both Fried Green Plantains and Baked Potato Flesh contain similar levels of Copper, Manganese and Phosphorus per one pound.
• Both Fried Green Plantains as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fried Green Plantains has 3.3 times more Energy, 118.1 times more Fat, 141.9 times more Saturated Fat, 21.5 times more Omega 3, 73.4 times more Omega 6, 2.3 times more Carbohydrate, 2.1 times more Sugars and 2.3 times more Fiber than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.3 times more Protein than Fried Green Plantains.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6