Comparing Nutrients in 300 calories Juice, apple, grape and pear blend, with added ascorbic acid and calcium VS Fried Green Plantains

Weight per 300 calories

• Juice, apple, grape and pear blend, with added ascorbic acid and calcium: 577g
• Fried Green Plantains: 97g

Fried Green Plantains have 5.9 times more energy per unit of mass than Juice, apple, grape and pear blend, with added ascorbic acid and calcium, which is high in comparison to other foods. Juice, apple, grape and pear blend, with added ascorbic acid and calcium having low energy density.

Which food has more nutrients per 300 calories - Juice, apple, grape and pear blend, with added ascorbic acid and calcium or Fried Green Plantains?

Macros Ratio

	Protein	Fat	Carbs
Juice, apple, grape and pear blend, with added ascorbic acid and calcium	1%	2%	97%
Fried Green Plantains	2%	34%	64%

Macro Nutrients

	Juice, apple, grape and pear blend, with added ascorbic acid and calcium	Fried Green Plantains	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.69g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	2.52% 0.04g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.8g	36.7% 47.7g	130g per day for Men 19-50 years
Sugars	79% 57.4g	4.86% 3.52g	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	47% 34g	0.88% 0.64g	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	% 20g	% 0.59g	g per day for Men 19-50 years
Sucrose	% 3.17g	% 2.3g	g per day for Men 19-50 years
Fiber	3.04% 1.15g	8.94% 3.4g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	2.6% 1.46g	56g per day for Men 19-50 years

Vitamins

	Juice, apple, grape and pear blend, with added ascorbic acid and calcium	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.47% 58.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.4% 0.029mg	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.66% 0.087mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	7.53% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	19.7% 0.26mg	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	0% 0μg	3.64% 14.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	325% 293mg	3.67% 3.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.058mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Juice, apple, grape and pear blend, with added ascorbic acid and calcium	Fried Green Plantains	Recommended Dietary Allowance
Calcium	41.5% 415mg	0.39% 3.9mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	6.27% 251μg	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	10% 0.81mg	8.13% 0.65mg	8mg per day for Men 19-50 years
Magnesium	8.24% 34.6mg	13.4% 56.3mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	7.94% 0.18mg	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	9.07% 63.5mg	6.1% 42.7mg	700mg per day for Men 19-50 years
Potassium	15% 513mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	1.05% 0.58μg	NA	55μg per day for Men 19-50 years
Sodium	1.92% 29mg	0.13% 1.94mg	1500mg per day for Men 19-50 years
Zinc	3.15% 0.35mg	2.03% 0.22mg	11mg per day for Men 19-50 years
Water	13.5% 499g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Juice, apple, grape and pear blend, with added ascorbic acid and calcium vs Fried Green Plantains:

• Juice, apple, grape and pear blend, with added ascorbic acid and calcium has 88.6 times more Vitamin C than Fried Green Plantains.
• While Fried Green Plantains contain more Vitamin A, 1.6 times more Vitamin B1, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin B9 than Juice, apple, grape and pear blend, with added ascorbic acid and calcium.
• Both Juice, apple, grape and pear blend, with added ascorbic acid and calcium and Fried Green Plantains have similar amounts of Vitamin B2 per 300 kcal.

Comparing minerals per 300 calories for Juice, apple, grape and pear blend, with added ascorbic acid and calcium vs Fried Green Plantains:

• Juice, apple, grape and pear blend, with added ascorbic acid and calcium has 107 times more Calcium, 1.2 times more Iron, 2.7 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Zinc and 14.2 times more Water than Fried Green Plantains.
• While Fried Green Plantains contain 2.4 times more Copper and 1.6 times more Magnesium than Juice, apple, grape and pear blend, with added ascorbic acid and calcium.
• Both Juice, apple, grape and pear blend, with added ascorbic acid and calcium and Fried Green Plantains have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Juice, apple, grape and pear blend, with added ascorbic acid and calcium has 1.6 times more Carbohydrate, 16.3 times more Sugars and 53 times more Fructose than Fried Green Plantains.
• While Fried Green Plantains contain 16.6 times more Fat, 29.6 times more Saturated Fat, 5.2 times more Omega 3, 12 times more Omega 6 and 2.9 times more Fiber than Juice, apple, grape and pear blend, with added ascorbic acid and calcium.
• Both Juice, apple, grape and pear blend, with added ascorbic acid and calcium and Fried Green Plantains have similar amounts of Energy per 300 kcal.
• Both Juice, apple, grape and pear blend, with added ascorbic acid and calcium as well as Fried Green Plantains have insufficient amounts of Glucose, Sucrose and Protein in 300 kcal.