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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Plantains, yellow, fried, Latino restaurant	2%	29%	69%

Macro Nutrients

	Potato Skin	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	11.5% 335kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	8.04% 2.57g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	17% 2.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	44.5% 57.8g	130g per day for Men 19-50 years
Sugars	NA	42.5% 31g	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	NA	9.5% 6.9g	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	NA	% 7.04g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	12% 4.54g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.4% 94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	31.6% 0.41mg	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	6.02% 24μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18% 16mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.4% 1.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.6% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	18.3% 0.16mg	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	57.4% 4.6mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	17.3% 0.4mg	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	7.7% 54mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	21% 719mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.2% 118g	1.88% 69.5g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Potato Skin have 1.9 times more Vitamin B2 and 1.2 times more Vitamin B3 than Plantains, yellow, fried, Latino restaurant.
• While 5 oz of Plantains, yellow, fried, Latino restaurant contain more Vitamin A, 3.3 times more Vitamin B1 and 2 times more Vitamin B5 than Raw Potato Skin.
• Both Potato Skin and Plantains, yellow, fried, Latino restaurant provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 5 ounces of Plantains, yellow, fried, Latino restaurant have insufficient amounts of Vitamin B2

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

• 5 ounces of Potato Skin have 5 times more Calcium, 3.6 times more Copper, 5.2 times more Iron, 2.2 times more Manganese, 1.5 times more Zinc and 1.7 times more Water than Plantains, yellow, fried, Latino restaurant.
• While 5 oz of Plantains, yellow, fried, Latino restaurant contain 2 times more Magnesium than Raw Potato Skin.
• Both Potato Skin and Plantains, yellow, fried, Latino restaurant contain similar levels of Phosphorus and Potassium per five ounces.
• 5 ounces of Plantains, yellow, fried, Latino restaurant lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Plantains, yellow, fried, Latino restaurant lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Skin have 1.8 times more Protein than Plantains, yellow, fried, Latino restaurant.
• While 5 oz of Plantains, yellow, fried, Latino restaurant contain 4.1 times more Energy, 75.1 times more Fat, 69.8 times more Saturated Fat, 21.9 times more Omega 3, 63 times more Omega 6, 3.3 times more Carbohydrate and 1.3 times more Fiber than Raw Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6