Comparing Nutrients in 7 ounces Plantains, yellow, fried, Latino restaurant VS Bottled Pomegranate Juice

Macros Ratio

	Protein	Fat	Carbs
Plantains, yellow, fried, Latino restaurant	2%	29%	69%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Plantains, yellow, fried, Latino restaurant	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	16% 468kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	0% 0g	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	20% 26g	130g per day for Men 19-50 years
Sugars	59.6% 43g	34.6% 25g	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	17.4% 12.6g	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	% 12.5g	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	0.52% 0.2g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	0.53% 0.3g	56g per day for Men 19-50 years

Vitamins

	Plantains, yellow, fried, Latino restaurant	Bottled Pomegranate Juice	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	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	6.1% 0.079mg	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	12% 47.6μg	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	0.22% 0.2mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.6% 63μg	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plantains, yellow, fried, Latino restaurant	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	4.63% 0.042mg	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	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	8.2% 0.19mg	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	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	29.6% 1006mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	2.63% 97g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Plantains, yellow, fried, Latino restaurant VS Bottled Pomegranate Juice per 7 oz

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

• 7 ounces of Plantains, yellow, fried, Latino restaurant have more Vitamin A, 4.7 times more Vitamin B1, 3.6 times more Vitamin B3, 2.1 times more Vitamin B5, 7.3 times more Vitamin B6, 2.9 times more Vitamin E and 3.1 times more Vitamin K than Bottled Pomegranate Juice.
• 7 ounces of Bottled Pomegranate Juice have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Plantains, yellow, fried, Latino restaurant as well as Bottled Pomegranate Juice have insufficient amounts of Vitamin B2 in seven ounces.

Comparing minerals per 7 ounces for Plantains, yellow, fried, Latino restaurant vs Bottled Pomegranate Juice:

• 7 ounces of Plantains, yellow, fried, Latino restaurant have 5.5 times more Copper, 6.2 times more Iron, 6.4 times more Magnesium, 2.9 times more Manganese, 3.9 times more Phosphorus, 2.4 times more Potassium and 2.7 times more Zinc than Bottled Pomegranate Juice.
• While 7 oz of Bottled Pomegranate Juice contain 1.8 times more Water than Plantains, yellow, fried, Latino restaurant.
• 7 ounces of Bottled Pomegranate Juice lack sufficient amounts of Iron, Magnesium, Phosphorus and Zinc
• Both Plantains, yellow, fried, Latino restaurant as well as Bottled Pomegranate Juice 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 4.4 times more Energy, 25.9 times more Fat, 23.6 times more Saturated Fat, more Omega 3, 40.3 times more Omega 6, 3.1 times more Carbohydrate, 1.7 times more Sugars, 32 times more Fiber and 9.5 times more Protein than Bottled Pomegranate Juice.
• While 7 oz of Bottled Pomegranate Juice contain 1.3 times more Fructose than Plantains, yellow, fried, Latino restaurant.
• 7 ounces of Bottled Pomegranate Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein