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

Weight per 300 calories

• Fried Green Plantains: 97g
• Juice, apple and grape blend, with added ascorbic acid: 600g

Fried Green Plantains have 6.2 times more energy per 100g than Juice, apple and grape blend, with added ascorbic acid. It has high energy density when compared to other foods. Juice, apple and grape blend, with added ascorbic acid having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Fried Green Plantains	Juice, apple and grape blend, with added ascorbic acid	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	57.5% 74.8g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	90% 65.5g	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	0.88% 0.64g	53.5% 38.8g	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	% 0.59g	% 22.3g	g per day for Men 19-50 years
Sucrose	% 2.3g	% 4.44g	g per day for Men 19-50 years
Fiber	8.94% 3.4g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	2.6% 1.46g	1.7% 0.96g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Juice, apple and grape blend, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	6.47% 58.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.046mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.26% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.53% 0.38mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	9.7% 0.13mg	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	3.64% 14.6μg	0% 0μg	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	3.67% 3.3mg	188% 169mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Green Plantains	Juice, apple and grape blend, with added ascorbic acid	Recommended Dietary Allowance
Calcium	0.39% 3.9mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	6.67% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	11% 433μg	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	8.13% 0.65mg	8.25% 0.66mg	8mg per day for Men 19-50 years
Magnesium	13.4% 56.3mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	7.94% 0.18mg	10.7% 0.25mg	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	6.1% 42.7mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 1.94mg	2.8% 42mg	1500mg per day for Men 19-50 years
Zinc	2.03% 0.22mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.95% 35g	14% 522g	3700g per day for Men 19-50 years

Fried Green Plantains VS Juice, Apple And Grape Blend, With Added Ascorbic Acid Nutrients Per 300 Kcal

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

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

• 300 calories of Fried Green Plantains have more Vitamin A, 1.8 times more Vitamin B5 and 2 times more Vitamin B6 than Juice, apple and grape blend, with added ascorbic acid.
• While 300 kcal of Juice, apple and grape blend, with added ascorbic acid contain 51.3 times more Vitamin C than Fried Green Plantains.
• Both Fried Green Plantains and Juice, apple and grape blend, with added ascorbic acid provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Fried Green Plantains have insufficient amounts of Vitamin C
• 300 calories of Juice, apple and grape blend, with added ascorbic acid have insufficient amounts of Vitamin A and Vitamin B5
• Both Fried Green Plantains as well as Juice, apple and grape blend, with added ascorbic acid have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9 in 300 calories.

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

• 300 calories of Fried Green Plantains have 3 times more Copper and 1.3 times more Magnesium than Juice, apple and grape blend, with added ascorbic acid.
• While 300 kcal of Juice, apple and grape blend, with added ascorbic acid contain 17 times more Calcium, 1.3 times more Manganese, 1.3 times more Phosphorus and 14.9 times more Water than Fried Green Plantains.
• Both Fried Green Plantains and Juice, apple and grape blend, with added ascorbic acid contain similar levels of Iron and Potassium per 300 calories.
• 300 calories of Fried Green Plantains lack sufficient amounts of Calcium
• Both Fried Green Plantains as well as Juice, apple and grape blend, with added ascorbic acid lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fried Green Plantains have 15.9 times more Fat, 26 times more Saturated Fat, 5.8 times more Omega 3, 14.1 times more Omega 6 and 2.8 times more Fiber than Juice, apple and grape blend, with added ascorbic acid.
• While 300 kcal of Juice, apple and grape blend, with added ascorbic acid contain 1.6 times more Carbohydrate, 18.6 times more Sugars and 60.5 times more Fructose than Fried Green Plantains.
• Both Fried Green Plantains and Juice, apple and grape blend, with added ascorbic acid offer comparable quantities of Energy per 300 calories.
• 300 calories of Juice, apple and grape blend, with added ascorbic acid provide inadequate amounts of Omega 3, Omega 6 and Fiber
• Both Fried Green Plantains as well as Juice, apple and grape blend, with added ascorbic acid provide inadequate amounts of Protein in 300 calories.