Comparing Nutrients in 7 ounces Plantains, yellow, fried, Latino restaurant VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Plantains, yellow, fried, Latino restaurant	2%	29%	69%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Plantains, yellow, fried, Latino restaurant	Boiled Cauliflower	Recommended Dietary Allowance
Energy	16% 468kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.2% 81g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	59.6% 43g	5.7% 4.13g	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	13.3% 9.64g	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	% 9.86g	NA	g per day for Men 19-50 years
Sucrose	% 23.6g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	12% 4.56g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Plantains, yellow, fried, Latino restaurant	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	26.4% 0.34mg	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	22% 87.3μg	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	NA	98% 88mg	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	14.6% 2.2mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.6% 63μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plantains, yellow, fried, Latino restaurant	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	3.97% 0.036mg	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	15.4% 1.23mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	11.4% 0.26mg	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% 85.3mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	29.6% 1006mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	2.63% 97g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Plantains, yellow, fried, Latino restaurant VS Boiled Cauliflower per 7 oz

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

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

• 7 ounces of Plantains, yellow, fried, Latino restaurant have 66 times more Vitamin A, 1.7 times more Vitamin B1, 2 times more Vitamin B3, 1.7 times more Vitamin B6, 15.7 times more Vitamin E and 2.3 times more Vitamin K than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 2.6 times more Vitamin B2 than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Boiled Cauliflower provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Plantains, yellow, fried, Latino restaurant have insufficient amounts of Vitamin B2
• 7 ounces of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E

Comparing minerals per 7 ounces for Plantains, yellow, fried, Latino restaurant vs Boiled Cauliflower:

• 7 ounces of Plantains, yellow, fried, Latino restaurant have 6.4 times more Copper, 1.9 times more Iron, 5 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus, 3.6 times more Potassium and 1.4 times more Zinc than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 1.9 times more Water than Plantains, yellow, fried, Latino restaurant.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Copper and Zinc
• Both Plantains, yellow, fried, Latino restaurant as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plantains, yellow, fried, Latino restaurant have 10.3 times more Energy, 16.7 times more Fat, 25.9 times more Saturated Fat, 1.3 times more Omega 3, 40.3 times more Omega 6, 9.9 times more Carbohydrate, 10.5 times more Sugars and 1.4 times more Fiber than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 1.3 times more Protein than Plantains, yellow, fried, Latino restaurant.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6