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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

• Fried Green Plantains have 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.
• While Nance, canned, syrup, drained contains 3.2 times more Vitamin C than Fried Green Plantains.

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

• Fried Green Plantains have 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.
• While Nance, canned, syrup, drained contains 10.5 times more Calcium and 2.1 times more Water than Fried Green Plantains.
• Both Fried Green Plantains and Nance, canned, syrup, drained have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Fried Green Plantains have 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.
• While Nance, canned, syrup, drained contains 4.3 times more Sugars, 12.4 times more Fructose and 2 times more Fiber than Fried Green Plantains.
• Both Fried Green Plantains as well as Nance, canned, syrup, drained have insufficient amounts of Glucose and Sucrose in 7 oz.