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

Macros Ratio

	Protein	Fat	Carbs
Plantains, yellow, fried, Latino restaurant	2%	29%	69%
Potato Skin	17%	1%	82%

Macro Nutrients

	Plantains, yellow, fried, Latino restaurant	Potato Skin	Recommended Dietary Allowance
Energy	16% 468kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	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	62.2% 81g	19% 24.7g	130g per day for Men 19-50 years
Sugars	59.6% 43g	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	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	13% 4.96g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Plantains, yellow, fried, Latino restaurant	Potato Skin	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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	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	NA	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	NA	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	14.6% 2.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.6% 63μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plantains, yellow, fried, Latino restaurant	Potato Skin	Recommended Dietary Allowance
Calcium	1.2% 12mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	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	15.4% 1.23mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	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% 85.3mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	29.6% 1006mg	24% 820mg	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	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	2.63% 97g	4.47% 165g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Plantains, yellow, fried, Latino restaurant 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 Plantains, yellow, fried, Latino restaurant vs Potato Skin:

• 7 ounces of Plantains, yellow, fried, Latino restaurant have more Vitamin A, 3.3 times more Vitamin B1, 2 times more Vitamin B5 and 1.2 times more Vitamin B6 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.9 times more Vitamin B2 than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Potato Skin provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Plantains, yellow, fried, Latino restaurant have insufficient amounts of Vitamin B2
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1

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

• 7 ounces of Plantains, yellow, fried, Latino restaurant have 2 times more Magnesium and 1.2 times more Potassium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 5 times more Calcium, 3.6 times more Copper, 5.2 times more Iron, 2.2 times more Manganese, 1.5 times more Zinc and 1.7 times more Water than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Potato Skin contain similar levels of Phosphorus 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 Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plantains, yellow, fried, Latino restaurant have 4.1 times more Energy, 75.1 times more Fat, 69.8 times more Saturated Fat, 21.9 times more Omega 3, 63 times more Omega 6, 3.3 times more Carbohydrate and 1.3 times more Fiber than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.8 times more Protein than Plantains, yellow, fried, Latino restaurant.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6