Comparing Nutrients in 7 ounces Plantains, yellow, fried, Latino restaurant VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Plantains, yellow, fried, Latino restaurant	2%	29%	69%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Plantains, yellow, fried, Latino restaurant	Baked Red Potatoes	Recommended Dietary Allowance
Energy	16% 468kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	0.25% 0.079g	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	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.2% 81g	30% 39g	130g per day for Men 19-50 years
Sugars	59.6% 43g	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 23.6g	% 0.89g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Plantains, yellow, fried, Latino restaurant	Baked Red Potatoes	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	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	32.4% 0.42mg	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	13.4% 53.6μg	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	27.8% 25mg	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	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plantains, yellow, fried, Latino restaurant	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	38.4% 0.35mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	15% 0.34mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	29.6% 1006mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.63% 97g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Plantains, yellow, fried, Latino restaurant VS Baked Red Potatoes per 7 oz

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

• 7 ounces of Plantains, yellow, fried, Latino restaurant have 66 times more Vitamin A, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 13.8 times more Vitamin E and 11.4 times more Vitamin K than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 2.5 times more Vitamin B2 and 1.9 times more Vitamin B3 than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Baked Red Potatoes provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Plantains, yellow, fried, Latino restaurant have insufficient amounts of Vitamin B2
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E

Comparing minerals per 7 ounces for Plantains, yellow, fried, Latino restaurant vs Baked Red Potatoes:

• 7 ounces of Plantains, yellow, fried, Latino restaurant have 1.6 times more Magnesium and 1.6 times more Manganese than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 1.5 times more Copper, 1.7 times more Phosphorus, 1.7 times more Zinc and 1.6 times more Water than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Baked Red Potatoes contain similar levels of Iron and Potassium per seven ounces.
• Both Plantains, yellow, fried, Latino restaurant as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plantains, yellow, fried, Latino restaurant have 2.7 times more Energy, 50.1 times more Fat, 45.4 times more Saturated Fat, 14.6 times more Omega 3, 41.2 times more Omega 6, 2.1 times more Carbohydrate, 15.2 times more Sugars, 11 times more Fructose and 1.8 times more Fiber than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 1.6 times more Protein than Plantains, yellow, fried, Latino restaurant.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6