Comparing Nutrients in 7 ounces Yellow Plantains VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Yellow Plantains	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	8.35% 242kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	42% 54.6g	130g per day for Men 19-50 years
Sugars	48% 34.7g	0.79% 0.58g	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	23.6% 17g	0% 0g	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	% 17.2g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0.34g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	12% 4.56g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	26.3% 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	11% 43.7μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40.6% 36.5mg	26% 23.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.6% 57μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	32% 0.29mg	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	13.6% 1.1mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	19% 0.43mg	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	9.07% 63.5mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Plantains VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Yellow Plantains versus 7 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Yellow Plantains vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Yellow Plantains have more Vitamin A, 2.5 times more Vitamin B2, 1.4 times more Vitamin B6, 1.6 times more Vitamin C and 12.5 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Vitamin B1, 3.2 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Yellow Plantains.
• Both Yellow Plantains and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Yellow Plantains as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Yellow Plantains vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Yellow Plantains have 1.3 times more Magnesium and 15 times more Selenium than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Copper, 1.4 times more Iron, 1.5 times more Manganese, 3 times more Phosphorus, 97.8 times more Sodium and 2.1 times more Zinc than Raw Yellow Plantains.
• Both Yellow Plantains and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per seven ounces.
• 7 ounces of Yellow Plantains lack sufficient amounts of Zinc
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Raw Yellow Plantains as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yellow Plantains have 60.4 times more Sugars and more Fructose than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Energy, 14.7 times more Fat, more Saturated Fat, 1.4 times more Fiber and 1.9 times more Protein than Raw Yellow Plantains.
• Both Yellow Plantains and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Yellow Plantains as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.