Comparing Nutrients in 500 calories Fried Green Plantains VS Nance, canned, syrup, drained

Weight per 500 calories

• Fried Green Plantains: 162g
• Nance, canned, syrup, drained: 526g

Fried Green Plantains have 3.3 times more energy per 100g than Nance, canned, syrup, drained. It has high energy density when compared to other foods. Nance, canned, syrup, drained having average energy density.

Discover which food has more nutrients per 500 calories - Fried Green Plantains or Nance, canned, syrup, drained?

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Nance, canned, syrup, drained	2%	11%	87%

Macro Nutrients

	Fried Green Plantains	Nance, canned, syrup, drained	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.7% 19g	6.95% 6.74g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	NA	32g per day for Men 19-50 years
Omega 3	21.7% 0.35g	NA	1.6g per day for Men 19-50 years
Omega 6	22.3% 3.8g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	61.2% 79.6g	92% 120g	130g per day for Men 19-50 years
Sugars	8.1% 5.87g	114% 82.4g	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	1.47% 1.07g	59.4% 43g	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	% 0.99g	% 39g	g per day for Men 19-50 years
Sucrose	% 3.8g	% 0.37g	g per day for Men 19-50 years
Fiber	15% 5.66g	97% 37g	38g per day for Men 19-50 years
Protein	4.33% 2.43g	5.26% 2.95g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Nance, canned, syrup, drained	Recommended Dietary Allowance
Vitamin A	10.8% 97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.34% 0.076mg	6.58% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.27% 1.32mg	9.87% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	6.07% 0.079mg	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	6.07% 24.3μg	NA	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	6.1% 5.5mg	63% 57mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Green Plantains	Nance, canned, syrup, drained	Recommended Dietary Allowance
Calcium	0.65% 6.47mg	22% 221mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	31% 0.28mg	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	13.6% 1.1mg	24.3% 1.95mg	8mg per day for Men 19-50 years
Magnesium	22.3% 94mg	20% 84.2mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	39.4% 0.91mg	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	10% 71mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	30% 1021mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.22% 3.24mg	2.8% 42mg	1500mg per day for Men 19-50 years
Zinc	3.4% 0.37mg	2.87% 0.32mg	11mg per day for Men 19-50 years
Water	1.58% 58.4g	10.6% 394g	3700g per day for Men 19-50 years

Fried Green Plantains VS Nance, Canned, Syrup, Drained Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fried Green Plantains or Nance, canned, syrup, drained?

Lets compare vitamin content per 500 calories of Fried Green Plantains vs Nance, canned, syrup, drained:

• 500 calories of Fried Green Plantains have 1.6 times more Vitamin B2 and 5.4 times more Vitamin B6 than Nance, canned, syrup, drained.
• While 500 kcal of Nance, canned, syrup, drained contain 10.3 times more Vitamin C than Fried Green Plantains.
• 500 calories of Fried Green Plantains have insufficient amounts of Vitamin C
• 500 calories of Nance, canned, syrup, drained have insufficient amounts of Vitamin B2 and Vitamin B6
• Both Fried Green Plantains as well as Nance, canned, syrup, drained have insufficient amounts of Vitamin B1 and Vitamin B3 in 500 calories.

Comparing minerals per 500 calories for Fried Green Plantains vs Nance, canned, syrup, drained:

• 500 calories of Fried Green Plantains have 1.9 times more Phosphorus than Nance, canned, syrup, drained.
• While 500 kcal of Nance, canned, syrup, drained contain 34.2 times more Calcium, 1.8 times more Iron, 3 times more Manganese, 1.3 times more Potassium and 6.7 times more Water than Fried Green Plantains.
• Both Fried Green Plantains and Nance, canned, syrup, drained contain similar levels of Copper and Magnesium per 500 calories.
• 500 calories of Fried Green Plantains lack sufficient amounts of Calcium
• 500 calories of Nance, canned, syrup, drained lack sufficient amounts of Phosphorus
• Both Fried Green Plantains as well as Nance, canned, syrup, drained lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fried Green Plantains have 2.8 times more Fat than Nance, canned, syrup, drained.
• While 500 kcal of Nance, canned, syrup, drained contain 1.5 times more Carbohydrate, 14 times more Sugars, 40.3 times more Fructose and 6.5 times more Fiber than Fried Green Plantains.
• Both Fried Green Plantains and Nance, canned, syrup, drained offer comparable quantities of Energy per 500 calories.
• Both Fried Green Plantains as well as Nance, canned, syrup, drained provide inadequate amounts of Protein in 500 calories.