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

Macros Ratio

	Protein	Fat	Carbs
Plantains, yellow, fried, Latino restaurant	2%	29%	69%
Cauliflower	26%	8%	66%

Macro Nutrients

	Plantains, yellow, fried, Latino restaurant	Cauliflower	Recommended Dietary Allowance
Energy	16% 468kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.2% 81g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	59.6% 43g	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	% 23.6g	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Plantains, yellow, fried, Latino restaurant	Cauliflower	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	28% 0.37mg	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	28.3% 113μg	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	106% 96mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.6% 63μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plantains, yellow, fried, Latino restaurant	Cauliflower	Recommended Dietary Allowance
Calcium	1.2% 12mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	13.4% 0.31mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	29.6% 1006mg	17.5% 593mg	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	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	2.63% 97g	4.94% 183g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Plantains, yellow, fried, Latino restaurant versus 7 oz of 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 Cauliflower:

• 7 ounces of Plantains, yellow, fried, Latino restaurant have more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B3, 1.6 times more Vitamin B6, 13.8 times more Vitamin E and 2.1 times more Vitamin K than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3 times more Vitamin B2 than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and 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 Cauliflower have insufficient amounts of Vitamin A and Vitamin E

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

• 7 ounces of Plantains, yellow, fried, Latino restaurant have 3 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 1.8 times more Manganese and 1.7 times more Potassium than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3.7 times more Calcium, 5 times more Sodium and 1.9 times more Water than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Cauliflower contain similar levels of Phosphorus and Zinc per seven ounces.
• 7 ounces of Plantains, yellow, fried, Latino restaurant lack sufficient amounts of Calcium
• Both Plantains, yellow, fried, Latino restaurant as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plantains, yellow, fried, Latino restaurant have 9.4 times more Energy, 26.8 times more Fat, 14 times more Saturated Fat, 14.6 times more Omega 3, 126.1 times more Omega 6, 8.2 times more Carbohydrate, 11.4 times more Sugars, 5 times more Fructose and 1.6 times more Fiber than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.4 times more Protein than Plantains, yellow, fried, Latino restaurant.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6