Comparing Nutrients in 1 pound Green Plantains VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Green Plantains	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	23.8% 689kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	83.6% 109g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	1.3% 0.95g	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	6.4% 4.63g	0% 0g	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	% 4.94g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 0.64g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	24% 9.07g	38g per day for Men 19-50 years
Protein	10% 5.67g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	68.4% 0.89mg	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	31.8% 127μg	35% 141μg	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	102% 92mg	39% 35mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	39% 0.35mg	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	42.5% 3.4mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	31% 0.71mg	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	20% 141mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	7.5% 277g	8.23% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Green Plantains vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Green Plantains have 2.7 times more Vitamin B2 and 2.6 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.9 times more Vitamin B3 and 2.8 times more Vitamin B6 than Raw Green Plantains.
• Both Raw Green Plantains and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 1 lb.

Comparing minerals per 1 pound for Green Plantains vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Green Plantains have 1.5 times more Copper, 1.2 times more Iron and 2 times more Magnesium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6.5 times more Calcium, 1.4 times more Manganese, 2.6 times more Phosphorus, 174.5 times more Sodium and 1.9 times more Zinc than Raw Green Plantains.
• Both Raw Green Plantains and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Green Plantains have 1.5 times more Carbohydrate, 10.9 times more Sugars and more Fructose than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 71.3 times more Fat, 10.3 times more Saturated Fat, 2.7 times more Omega 3, 10.2 times more Omega 6 and 1.9 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Fiber per 1 lb.
• Both Raw Green Plantains as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Glucose and Sucrose in 1 lb.