Comparing Nutrients in 7 ounces Fried Green Plantains VS Plantains, yellow, fried, Latino restaurant

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Plantains, yellow, fried, Latino restaurant	2%	29%	69%

Macro Nutrients

	Fried Green Plantains	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Energy	21% 613kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.4g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	23% 7.32g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	26.7% 0.43g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.66g	23.5% 4g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	62.2% 81g	130g per day for Men 19-50 years
Sugars	9.94% 7.2g	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	1.8% 1.3g	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	% 1.2g	% 9.86g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 23.6g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	5.03% 2.8g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Vitamin A	13.2% 119μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	11.6% 0.14mg	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	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	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	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	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

	Fried Green Plantains	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	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	16.6% 1.33mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	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	12.5% 87.3mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	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	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	2.63% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Fried Green Plantains vs Plantains, yellow, fried, Latino restaurant:

• Fried Green Plantains have 5.1 times more Vitamin B2 than Plantains, yellow, fried, Latino restaurant.
• While Plantains, yellow, fried, Latino restaurant contain 1.5 times more Vitamin B1 and 1.5 times more Vitamin B5 than Fried Green Plantains.
• Both Fried Green Plantains and Plantains, yellow, fried, Latino restaurant have similar amounts of Vitamin A, Vitamin B3 and Vitamin B6 per 7 oz.

Comparing minerals per 7 ounces for Fried Green Plantains vs Plantains, yellow, fried, Latino restaurant:

• Fried Green Plantains have 1.6 times more Copper and 1.3 times more Magnesium than Plantains, yellow, fried, Latino restaurant.
• While Plantains, yellow, fried, Latino restaurant contain 1.5 times more Manganese and 1.4 times more Water than Fried Green Plantains.
• Both Fried Green Plantains and Plantains, yellow, fried, Latino restaurant have similar amounts of Iron, Phosphorus, Potassium and Zinc per 7 oz.
• Both Fried Green Plantains as well as Plantains, yellow, fried, Latino restaurant have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Fried Green Plantains have 1.3 times more Energy, 1.6 times more Fat, 2 times more Saturated Fat and 1.2 times more Carbohydrate than Plantains, yellow, fried, Latino restaurant.
• While Plantains, yellow, fried, Latino restaurant contain 6 times more Sugars and 7.4 times more Fructose than Fried Green Plantains.
• Both Fried Green Plantains and Plantains, yellow, fried, Latino restaurant have similar amounts of Omega 3, Omega 6, Fiber and Protein per 7 oz.
• Both Fried Green Plantains as well as Plantains, yellow, fried, Latino restaurant have insufficient amounts of Glucose and Sucrose in 7 oz.