Comparing Nutrients in 7 ounces Fried Green Plantains VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Potato Skin	17%	1%	82%

Macro Nutrients

	Fried Green Plantains	Potato Skin	Recommended Dietary Allowance
Energy	21% 613kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	23% 7.32g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	26.7% 0.43g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.66g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	19% 24.7g	130g per day for Men 19-50 years
Sugars	9.94% 7.2g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	13% 4.96g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Potato Skin	Recommended Dietary Allowance
Vitamin A	13.2% 119μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	36.5% 0.47mg	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	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	25% 22.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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	Potato Skin	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Green Plantains VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Fried Green Plantains versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fried Green Plantains vs Potato Skin:

• 7 ounces of Fried Green Plantains have more Vitamin A, 2.2 times more Vitamin B1, 2.7 times more Vitamin B2 and 1.3 times more Vitamin B5 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.3 times more Vitamin B3 and 3.4 times more Vitamin C than Fried Green Plantains.
• Both Fried Green Plantains and Potato Skin provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1

Comparing minerals per 7 ounces for Fried Green Plantains vs Potato Skin:

• 7 ounces of Fried Green Plantains have 2.5 times more Magnesium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 7.5 times more Calcium, 2.3 times more Copper, 4.8 times more Iron, 3.2 times more Manganese, 1.5 times more Zinc and 2.3 times more Water than Fried Green Plantains.
• Both Fried Green Plantains and Potato Skin contain similar levels of Phosphorus and Potassium per seven ounces.
• 7 ounces of Fried Green Plantains lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fried Green Plantains have 5.3 times more Energy, 118.1 times more Fat, 141.9 times more Saturated Fat, 21.5 times more Omega 3, 73.4 times more Omega 6, 4 times more Carbohydrate and 1.4 times more Fiber than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.7 times more Protein than Fried Green Plantains.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6