Comparing Nutrients in 7 ounces Green Plantains VS Cranberry sauce, jellied, canned, OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Cranberry sauce, jellied, canned, OCEAN SPRAY	3%	0%	97%

Macro Nutrients

	Green Plantains	Cranberry sauce, jellied, canned, OCEAN SPRAY	Recommended Dietary Allowance
Energy	10.4% 302kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.043% 0.014g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	62% 80.6g	130g per day for Men 19-50 years
Sugars	6.27% 4.54g	88% 64g	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	2.8% 2.02g	27% 19.4g	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	% 2.16g	% 35.3g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0.2g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	5.22% 2g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	3.72% 2.1g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Cranberry sauce, jellied, canned, OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	NA	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	14% 55.6μg	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	44.5% 40mg	2.2% 2mg	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

	Green Plantains	Cranberry sauce, jellied, canned, OCEAN SPRAY	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	7.7% 0.069mg	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	18.6% 1.5mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	7.33% 0.17mg	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	8.8% 61.5mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	2% 67.5mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	3.28% 121g	3.12% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Plantains VS Cranberry sauce, jellied, canned, OCEAN SPRAY per 7 oz

Compare the macro and micronutrient content in 7 oz of Green Plantains versus 7 oz of Cranberry sauce, jellied, canned, OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Green Plantains vs Cranberry sauce, jellied, canned, OCEAN SPRAY:

• 7 ounces of Green Plantains have 20.2 times more Vitamin C than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• 7 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Green Plantains vs Cranberry sauce, jellied, canned, OCEAN SPRAY:

• 7 ounces of Green Plantains have 3.3 times more Copper, 1.2 times more Iron, 20.5 times more Magnesium, 1.3 times more Manganese, 7.8 times more Phosphorus and 12.7 times more Potassium than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• 7 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Green Plantains as well as Cranberry sauce, jellied, canned, OCEAN SPRAY lack sufficient amounts of Calcium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Plantains have 2.2 times more Fiber than Cranberry sauce, jellied, canned, OCEAN SPRAY.
• While 7 oz of Cranberry sauce, jellied, canned, OCEAN SPRAY contain 14.1 times more Sugars and 9.6 times more Fructose than Raw Green Plantains.
• Both Green Plantains and Cranberry sauce, jellied, canned, OCEAN SPRAY offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Cranberry sauce, jellied, canned, OCEAN SPRAY provide inadequate amounts of Protein