Comparing Nutrients in 7 ounces Nance, canned, syrup, drained VS Plantains, yellow, fried, Latino restaurant

Macros Ratio

	Protein	Fat	Carbs
Nance, canned, syrup, drained	2%	11%	87%
Plantains, yellow, fried, Latino restaurant	2%	29%	69%

Macro Nutrients

	Nance, canned, syrup, drained	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Energy	6.5% 189kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	NA	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	NA	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	NA	23.5% 4g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	34.8% 45.2g	62.2% 81g	130g per day for Men 19-50 years
Sugars	43% 31g	59.6% 43g	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	13.3% 9.64g	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	% 9.86g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 23.6g	g per day for Men 19-50 years
Fiber	36.6% 14g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	2% 1.1g	5.03% 2.8g	56g per day for Men 19-50 years

Vitamins

	Nance, canned, syrup, drained	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Vitamin A	NA	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	44.3% 0.58mg	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	NA	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	NA	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	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	52.6% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nance, canned, syrup, drained	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	25.6% 0.23mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	24% 0.56mg	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% 85.3mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	29.6% 1006mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4% 149g	2.63% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Nance, canned, syrup, drained VS Plantains, yellow, fried, Latino restaurant per 7 oz

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

Lets compare vitamin content per 7 ounces of Nance, canned, syrup, drained vs Plantains, yellow, fried, Latino restaurant:

• 7 oz of Plantains, yellow, fried, Latino restaurant contain 4.7 times more Vitamin B1, 2.8 times more Vitamin B3 and 19.3 times more Vitamin B6 than Nance, canned, syrup, drained.
• 7 ounces of Nance, canned, syrup, drained have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B6
• Both Nance, canned, syrup, drained as well as Plantains, yellow, fried, Latino restaurant have insufficient amounts of Vitamin B2 in seven ounces.

Comparing minerals per 7 ounces for Nance, canned, syrup, drained vs Plantains, yellow, fried, Latino restaurant:

• 7 ounces of Nance, canned, syrup, drained have 7 times more Calcium and 1.5 times more Water than Plantains, yellow, fried, Latino restaurant.
• While 7 oz of Plantains, yellow, fried, Latino restaurant contain 2.2 times more Copper, 1.7 times more Iron, 2.8 times more Magnesium, 1.6 times more Manganese, 6.1 times more Phosphorus, 2.6 times more Potassium and 4 times more Zinc than Nance, canned, syrup, drained.
• 7 ounces of Nance, canned, syrup, drained lack sufficient amounts of Phosphorus and Zinc
• 7 ounces of Plantains, yellow, fried, Latino restaurant lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Nance, canned, syrup, drained have 1.7 times more Fructose and 2.2 times more Fiber than Plantains, yellow, fried, Latino restaurant.
• While 7 oz of Plantains, yellow, fried, Latino restaurant contain 2.5 times more Energy, 5.9 times more Fat, 1.8 times more Carbohydrate, 1.4 times more Sugars and 2.5 times more Protein than Nance, canned, syrup, drained.
• 7 ounces of Nance, canned, syrup, drained provide inadequate amounts of Protein