Comparing Nutrients in 7 ounces Nance, canned, syrup, drained VS Fried Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Nance, canned, syrup, drained	2%	11%	87%
Fried Green Plantains	2%	34%	64%

Macro Nutrients

	Nance, canned, syrup, drained	Fried Green Plantains	Recommended Dietary Allowance
Energy	6.5% 189kcal	21% 613kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	NA	23% 7.32g	32g per day for Men 19-50 years
Omega 3	NA	26.7% 0.43g	1.6g per day for Men 19-50 years
Omega 6	NA	27.4% 4.66g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	34.8% 45.2g	75% 98g	130g per day for Men 19-50 years
Sugars	43% 31g	9.94% 7.2g	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	22.4% 16.2g	1.8% 1.3g	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	% 14.7g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 4.7g	g per day for Men 19-50 years
Fiber	36.6% 14g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	2% 1.1g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Nance, canned, syrup, drained	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	NA	13.2% 119μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	40.3% 0.52mg	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	7.44% 29.8μg	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	24% 21.4mg	7.5% 6.75mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nance, canned, syrup, drained	Fried Green Plantains	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	40.4% 0.36mg	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	9.18% 0.73mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	16.2% 0.37mg	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	2% 14mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4% 149g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Nance, canned, syrup, drained VS Fried Green Plantains per 7 oz

Compare the macro and micronutrient content in 7 oz of Nance, canned, syrup, drained versus 7 oz of Fried Green Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Nance, canned, syrup, drained vs Fried Green Plantains:

• 7 ounces of Nance, canned, syrup, drained have 3.2 times more Vitamin C than Fried Green Plantains.
• While 7 oz of Fried Green Plantains contain 3.1 times more Vitamin B1, 5.1 times more Vitamin B2, 2.7 times more Vitamin B3 and 17.6 times more Vitamin B6 than Nance, canned, syrup, drained.
• 7 ounces of Nance, canned, syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6

Comparing minerals per 7 ounces for Nance, canned, syrup, drained vs Fried Green Plantains:

• 7 ounces of Nance, canned, syrup, drained have 10.5 times more Calcium and 2.1 times more Water than Fried Green Plantains.
• While 7 oz of Fried Green Plantains contain 3.5 times more Copper, 1.8 times more Iron, 3.6 times more Magnesium, 6.3 times more Phosphorus, 2.5 times more Potassium and 3.8 times more Zinc than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Fried Green Plantains contain similar levels of Manganese per seven ounces.
• 7 ounces of Nance, canned, syrup, drained lack sufficient amounts of Phosphorus and Zinc
• 7 ounces of Fried Green Plantains lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Nance, canned, syrup, drained have 4.3 times more Sugars, 12.4 times more Fructose and 2 times more Fiber than Fried Green Plantains.
• While 7 oz of Fried Green Plantains contain 3.3 times more Energy, 9.2 times more Fat, 2.2 times more Carbohydrate and 2.7 times more Protein than Nance, canned, syrup, drained.
• 7 ounces of Nance, canned, syrup, drained provide inadequate amounts of Protein