Comparing Nutrients in 5 ounces Fried Green Plantains VS 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	15% 438kcal	3.57% 103kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.7g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.23g	NA	32g per day for Men 19-50 years
Omega 3	19% 0.3g	NA	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.33g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	18.5% 24g	130g per day for Men 19-50 years
Sugars	7.1% 5.15g	16.2% 11.8g	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	9.25% 6.7g	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	% 5.07g	g per day for Men 19-50 years
Sucrose	% 3.35g	% 0g	g per day for Men 19-50 years
Fiber	13% 4.96g	28% 10.6g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	1.67% 0.94g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Frozen Nance	Recommended Dietary Allowance
Vitamin A	9.45% 85μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.55% 0.067mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.25% 1.16mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.1% 0.26mg	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	2.83% 11.3μg	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	5.35% 4.8mg	146% 131mg	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	12% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Green Plantains	Frozen Nance	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	6.46% 0.058mg	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	12% 0.95mg	6.73% 0.54mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.2mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	15.3% 0.35mg	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	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	1.4% 51g	3.1% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Green Plantains VS Frozen Nance per 5 oz

Compare the macro and micronutrient content in 5 oz of Fried Green Plantains versus 5 oz of Frozen Nance to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fried Green Plantains vs Frozen Nance:

• 5 ounces of Fried Green Plantains have 15 times more Vitamin A, 3.1 times more Vitamin B1, 5.7 times more Vitamin B2, 2.8 times more Vitamin B3, 2.2 times more Vitamin B5, 12.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Frozen Nance.
• While 5 oz of Frozen Nance contain 27.2 times more Vitamin C than Fried Green Plantains.
• 5 ounces of Frozen Nance have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6

Comparing minerals per 5 ounces for Fried Green Plantains vs Frozen Nance:

• 5 ounces of Fried Green Plantains have 4.5 times more Copper, 1.8 times more Iron, 2.9 times more Magnesium, 4.4 times more Phosphorus, 2 times more Potassium and 2.6 times more Zinc than Frozen Nance.
• While 5 oz of Frozen Nance contain 11.5 times more Calcium, 1.3 times more Manganese and 2.2 times more Water than Fried Green Plantains.
• 5 ounces of Fried Green Plantains lack sufficient amounts of Calcium
• 5 ounces of Frozen Nance lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fried Green Plantains have 4.2 times more Energy, 10.2 times more Fat, 2.9 times more Carbohydrate and 2.3 times more Protein than Frozen Nance.
• While 5 oz of Frozen Nance contain 2.3 times more Sugars, 7.2 times more Fructose and 2.1 times more Fiber than Fried Green Plantains.
• 5 ounces of Frozen Nance provide inadequate amounts of Protein