Comparing Nutrients in 5 ounces Baked Red Potatoes VS Plantains, yellow, fried, Latino restaurant

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Plantains, yellow, fried, Latino restaurant	2%	29%	69%

Macro Nutrients

	Baked Red Potatoes	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Energy	4.25% 123kcal	11.5% 335kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	8.04% 2.57g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	17% 2.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	44.5% 57.8g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	% 7.04g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 17g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	12% 4.54g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	10.4% 94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	9.57% 38.3μg	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	20% 18mg	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	0.76% 0.11mg	10.4% 1.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	37.6% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	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	12.4% 0.99mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	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	14.6% 102mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	21% 719mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.94% 109g	1.88% 69.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Plantains, yellow, fried, Latino restaurant per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes 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 Baked Red Potatoes vs Plantains, yellow, fried, Latino restaurant:

• 5 ounces of Baked Red Potatoes have 2.5 times more Vitamin B2 and 1.9 times more Vitamin B3 than Plantains, yellow, fried, Latino restaurant.
• While 5 oz of Plantains, yellow, fried, Latino restaurant contain 66 times more Vitamin A, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 13.8 times more Vitamin E and 11.4 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Plantains, yellow, fried, Latino restaurant provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Plantains, yellow, fried, Latino restaurant have insufficient amounts of Vitamin B2

Comparing minerals per 5 ounces for Baked Red Potatoes vs Plantains, yellow, fried, Latino restaurant:

• 5 ounces of Baked Red Potatoes have 1.5 times more Copper, 1.7 times more Phosphorus, 1.7 times more Zinc and 1.6 times more Water than Plantains, yellow, fried, Latino restaurant.
• While 5 oz of Plantains, yellow, fried, Latino restaurant contain 1.6 times more Magnesium and 1.6 times more Manganese than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Plantains, yellow, fried, Latino restaurant contain similar levels of Iron and Potassium per five ounces.
• Both Baked Whole Red Potatoes as well as Plantains, yellow, fried, Latino restaurant lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Red Potatoes have 1.6 times more Protein than Plantains, yellow, fried, Latino restaurant.
• While 5 oz of Plantains, yellow, fried, Latino restaurant contain 2.7 times more Energy, 50.1 times more Fat, 45.4 times more Saturated Fat, 14.6 times more Omega 3, 41.2 times more Omega 6, 2.1 times more Carbohydrate, 15.2 times more Sugars, 11 times more Fructose and 1.8 times more Fiber than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6