Comparing Nutrients in 300 calories Fried Green Plantains VS Frozen Nance

Weight per 300 calories

• Fried Green Plantains: 97g
• Frozen Nance: 411g

Fried Green Plantains have 4.2 times more energy per 100g than Frozen Nance. It has high energy density when compared to other foods. Frozen Nance having average energy density.

Discover which food has more nutrients per 300 calories - Fried Green Plantains or Frozen Nance?

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Frozen Nance	3%	13%	84%

Macro Nutrients

	Fried Green Plantains	Frozen Nance	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	4.9% 4.77g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	NA	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	47% 34g	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	27% 19.4g	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	% 0.59g	% 14.7g	g per day for Men 19-50 years
Sucrose	% 2.3g	% 0g	g per day for Men 19-50 years
Fiber	8.94% 3.4g	81% 31g	38g per day for Men 19-50 years
Protein	2.6% 1.46g	4.84% 2.7g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Frozen Nance	Recommended Dietary Allowance
Vitamin A	6.47% 58.3μg	1.83% 16.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.046mg	5.14% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	7.45% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.53% 0.38mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	6.64% 0.086mg	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	8.2% 33μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.67% 3.3mg	422% 380mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	34.2% 5.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	40.8% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Green Plantains	Frozen Nance	Recommended Dietary Allowance
Calcium	0.39% 3.9mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	18.7% 0.17mg	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	8.13% 0.65mg	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	13.4% 56.3mg	19.6% 82mg	420mg per day for Men 19-50 years
Manganese	7.94% 0.18mg	44.3% 1mg	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	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	29.5% 1003mg	3400mg per day for Men 19-50 years
Selenium	NA	3% 1.64μg	55μg per day for Men 19-50 years
Sodium	0.13% 1.94mg	0.82% 12.3mg	1500mg per day for Men 19-50 years
Zinc	2.03% 0.22mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	0.95% 35g	8.96% 331g	3700g per day for Men 19-50 years

Fried Green Plantains VS Frozen Nance Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fried Green Plantains or Frozen Nance?

Lets compare vitamin content per 300 calories of Fried Green Plantains vs Frozen Nance:

• 300 calories of Fried Green Plantains have 3.5 times more Vitamin A, 1.3 times more Vitamin B2 and 3 times more Vitamin B6 than Frozen Nance.
• While 300 kcal of Frozen Nance contain 1.5 times more Vitamin B3, 2 times more Vitamin B5, 2.3 times more Vitamin B9 and 115.2 times more Vitamin C than Fried Green Plantains.
• 300 calories of Fried Green Plantains have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• 300 calories of Frozen Nance have insufficient amounts of Vitamin A and Vitamin B2
• Both Fried Green Plantains as well as Frozen Nance have insufficient amounts of Vitamin B1 in 300 calories.

Comparing minerals per 300 calories for Fried Green Plantains vs Frozen Nance:

• 300 kcal of Frozen Nance contain 48.7 times more Calcium, 2.4 times more Iron, 1.5 times more Magnesium, 5.6 times more Manganese, 2.1 times more Potassium and 9.5 times more Water than Fried Green Plantains.
• Both Fried Green Plantains and Frozen Nance contain similar levels of Copper per 300 calories.
• 300 calories of Fried Green Plantains lack sufficient amounts of Calcium
• 300 calories of Frozen Nance lack sufficient amounts of Phosphorus
• Both Fried Green Plantains as well as Frozen Nance lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fried Green Plantains have 2.4 times more Fat than Frozen Nance.
• While 300 kcal of Frozen Nance contain 1.5 times more Carbohydrate, 9.7 times more Sugars, 30.3 times more Fructose and 9.1 times more Fiber than Fried Green Plantains.
• Both Fried Green Plantains and Frozen Nance offer comparable quantities of Energy per 300 calories.
• Both Fried Green Plantains as well as Frozen Nance provide inadequate amounts of Protein in 300 calories.