Comparing Nutrients in 1 pound Plantains, yellow, fried, Latino restaurant VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Plantains, yellow, fried, Latino restaurant	2%	29%	69%
Cauliflower	26%	8%	66%

Macro Nutrients

	Plantains, yellow, fried, Latino restaurant	Cauliflower	Recommended Dietary Allowance
Energy	37% 1070kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.24g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	54% 9.15g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 185g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	136% 99g	12% 8.66g	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	30.4% 22g	6.07% 4.4g	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	% 22.5g	% 4.26g	g per day for Men 19-50 years
Sucrose	% 54g	% 0g	g per day for Men 19-50 years
Fiber	38% 14.5g	24% 9.07g	38g per day for Men 19-50 years
Protein	11.5% 6.44g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Plantains, yellow, fried, Latino restaurant	Cauliflower	Recommended Dietary Allowance
Vitamin A	33.3% 299μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.4% 2.72mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	64.2% 0.83mg	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	NA	64.6% 259μg	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	NA	243% 219mg	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	33.3% 5mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plantains, yellow, fried, Latino restaurant	Cauliflower	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	35% 2.8mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	30.6% 0.7mg	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% 195mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	6% 222g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Plantains, yellow, fried, Latino restaurant VS Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Plantains, yellow, fried, Latino restaurant versus 1 lb of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Plantains, yellow, fried, Latino restaurant vs Cauliflower:

• 1 pound of Plantains, yellow, fried, Latino restaurant has more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B3, 1.6 times more Vitamin B6, 13.8 times more Vitamin E and 2.1 times more Vitamin K than Cauliflower.
• While 1 lb of Raw Cauliflower contains 3 times more Vitamin B2 than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Cauliflower provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Plantains, yellow, fried, Latino restaurant have insufficient amounts of Vitamin B2
• 1 pound of Cauliflower have insufficient amounts of Vitamin A and Vitamin E

Comparing minerals per 1 pound for Plantains, yellow, fried, Latino restaurant vs Cauliflower:

• 1 pound of Plantains, yellow, fried, Latino restaurant has 3 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 1.8 times more Manganese and 1.7 times more Potassium than Cauliflower.
• While 1 lb of Raw Cauliflower contains 3.7 times more Calcium, 5 times more Sodium and 1.9 times more Water than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Cauliflower contain similar levels of Phosphorus and Zinc per one pound.
• 1 pound of Plantains, yellow, fried, Latino restaurant lack sufficient amounts of Calcium
• Both Plantains, yellow, fried, Latino restaurant as well as Raw Cauliflower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Plantains, yellow, fried, Latino restaurant has 9.4 times more Energy, 26.8 times more Fat, 14 times more Saturated Fat, 14.6 times more Omega 3, 126.1 times more Omega 6, 8.2 times more Carbohydrate, 11.4 times more Sugars, 5 times more Fructose and 1.6 times more Fiber than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.4 times more Protein than Plantains, yellow, fried, Latino restaurant.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6