Comparing Nutrients in 5 ounces Fried Green Plantains VS 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	15% 438kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.7g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.23g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.33g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	7.1% 5.15g	21.4% 15.5g	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	1.3% 0.94g	12.6% 9.16g	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	% 0.86g	% 5.27g	g per day for Men 19-50 years
Sucrose	% 3.35g	% 1.05g	g per day for Men 19-50 years
Fiber	13% 4.96g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	0.4% 0.23g	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	9.45% 85μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.55% 0.067mg	0.71% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.25% 1.16mg	0.77% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	0.99% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.8% 0.37mg	2.3% 0.03mg	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	5.3% 21.3μg	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	5.35% 4.8mg	44.4% 40mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.24% 0.28μg	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	0.57% 5.67mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	1.57% 0.014mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.55% 102μg	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	12% 0.95mg	1.95% 0.16mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.2mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	2.53% 0.058mg	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	8.9% 62.4mg	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	1.4% 51g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Green Plantains VS Juice, apple and grape blend, with added ascorbic acid per 5 oz

Compare the macro and micronutrient content in 5 oz of Fried Green Plantains versus 5 oz of Juice, apple and grape blend, with added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fried Green Plantains vs Juice, apple and grape blend, with added ascorbic acid:

• 5 ounces of Fried Green Plantains have more Vitamin A, 7.8 times more Vitamin B1, 6.8 times more Vitamin B2, 9.4 times more Vitamin B3, 11.1 times more Vitamin B5, 12.6 times more Vitamin B6 and more Vitamin B9 than Juice, apple and grape blend, with added ascorbic acid.
• While 5 oz of Juice, apple and grape blend, with added ascorbic acid contain 8.3 times more Vitamin C than Fried Green Plantains.
• 5 ounces of Juice, apple and grape blend, with added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 5 ounces for Fried Green Plantains vs Juice, apple and grape blend, with added ascorbic acid:

• 5 ounces of Fried Green Plantains have 18.3 times more Copper, 6.1 times more Iron, 8.3 times more Magnesium, 4.6 times more Manganese, 4.9 times more Phosphorus, 5 times more Potassium and 4.6 times more Zinc than Juice, apple and grape blend, with added ascorbic acid.
• While 5 oz of Juice, apple and grape blend, with added ascorbic acid contain 2.4 times more Water than Fried Green Plantains.
• 5 ounces of Juice, apple and grape blend, with added ascorbic acid lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Fried Green Plantains as well as Juice, apple and grape blend, with added ascorbic acid lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fried Green Plantains have 6.2 times more Energy, 98.4 times more Fat, 160.4 times more Saturated Fat, 35.8 times more Omega 3, 87 times more Omega 6, 3.9 times more Carbohydrate, 17.5 times more Fiber and 9.4 times more Protein than Juice, apple and grape blend, with added ascorbic acid.
• While 5 oz of Juice, apple and grape blend, with added ascorbic acid contain 3 times more Sugars and 9.8 times more Fructose than Fried Green Plantains.
• 5 ounces of Juice, apple and grape blend, with added ascorbic acid provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein