Comparing Nutrients in 5 ounces Plantains, yellow, fried, Latino restaurant VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Plantains, yellow, fried, Latino restaurant	2%	29%	69%
Cassava	3%	2%	95%

Macro Nutrients

	Plantains, yellow, fried, Latino restaurant	Cassava	Recommended Dietary Allowance
Energy	11.5% 335kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	8.04% 2.57g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	17% 2.86g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.5% 57.8g	41.5% 54g	130g per day for Men 19-50 years
Sugars	42.5% 31g	3.32% 2.4g	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	9.5% 6.9g	NA	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	% 7.04g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	3.6% 2g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Plantains, yellow, fried, Latino restaurant	Cassava	Recommended Dietary Allowance
Vitamin A	10.4% 94μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.4% 1.2mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	9.6% 0.12mg	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	NA	9.57% 38.3μg	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	NA	32.4% 29mg	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	10.4% 1.56mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.6% 45μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plantains, yellow, fried, Latino restaurant	Cassava	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	15.7% 0.14mg	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	11% 0.88mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	23.7% 0.54mg	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	8.7% 61mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	21% 719mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	1.88% 69.5g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Plantains, yellow, fried, Latino restaurant VS Cassava per 5 oz

Compare the macro and micronutrient content in 5 oz of Plantains, yellow, fried, Latino restaurant versus 5 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Plantains, yellow, fried, Latino restaurant vs Cassava:

• 5 ounces of Plantains, yellow, fried, Latino restaurant have 66 times more Vitamin A, 5.6 times more Vitamin B5, 3.3 times more Vitamin B6, 5.8 times more Vitamin E and 16.7 times more Vitamin K than Cassava.
• While 5 oz of Raw Cassava contain 2.4 times more Vitamin B2 than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Cassava provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Plantains, yellow, fried, Latino restaurant have insufficient amounts of Vitamin B2
• 5 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Plantains, yellow, fried, Latino restaurant vs Cassava:

• 5 ounces of Plantains, yellow, fried, Latino restaurant have 2.3 times more Iron, 2.1 times more Magnesium, 1.6 times more Phosphorus and 1.9 times more Potassium than Cassava.
• While 5 oz of Raw Cassava contain 1.4 times more Manganese and 1.4 times more Zinc than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Cassava contain similar levels of Copper per five ounces.
• Both Plantains, yellow, fried, Latino restaurant as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Plantains, yellow, fried, Latino restaurant have 1.5 times more Energy, 26.8 times more Fat, 24.5 times more Saturated Fat, 12.9 times more Omega 3, 63 times more Omega 6, 12.8 times more Sugars and 1.8 times more Fiber than Cassava.
• Both Plantains, yellow, fried, Latino restaurant and Cassava offer comparable quantities of Carbohydrate and Protein per five ounces.
• 5 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6