Comparing Nutrients in 1 pound Fried Green Plantains VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Potato Skin	17%	1%	82%

Macro Nutrients

	Fried Green Plantains	Potato Skin	Recommended Dietary Allowance
Energy	48.3% 1402kcal	9.07% 263kcal	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	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	NA	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	30% 11.3g	38g per day for Men 19-50 years
Protein	12% 6.8g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Potato Skin	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	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	83.4% 1.1mg	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	19.3% 77μg	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	57.5% 51.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Green Plantains	Potato Skin	Recommended Dietary Allowance
Calcium	1.8% 18mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	213% 1.9mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	62.6% 263mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	119% 2.73mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	64.3% 2186mg	55% 1873mg	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	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.42% 164g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Green Plantains VS Potato Skin per 1 lb

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

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

• 1 pound of Fried Green Plantains has more Vitamin A, 2.2 times more Vitamin B1, 2.7 times more Vitamin B2 and 1.3 times more Vitamin B5 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.3 times more Vitamin B3 and 3.4 times more Vitamin C than Fried Green Plantains.
• Both Fried Green Plantains and Potato Skin provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1

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

• 1 pound of Fried Green Plantains has 2.5 times more Magnesium than Potato Skin.
• While 1 lb of Raw Potato Skin contains 7.5 times more Calcium, 2.3 times more Copper, 4.8 times more Iron, 3.2 times more Manganese, 1.5 times more Zinc and 2.3 times more Water than Fried Green Plantains.
• Both Fried Green Plantains and Potato Skin contain similar levels of Phosphorus and Potassium per one pound.
• 1 pound of Fried Green Plantains lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fried Green Plantains has 5.3 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, 4 times more Carbohydrate and 1.4 times more Fiber than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.7 times more Protein than Fried Green Plantains.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6