Comparing Nutrients in 7 ounces Bottled Pomegranate Juice VS Fried Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Bottled Pomegranate Juice	1%	5%	94%
Fried Green Plantains	2%	34%	64%

Macro Nutrients

	Bottled Pomegranate Juice	Fried Green Plantains	Recommended Dietary Allowance
Energy	3.7% 107kcal	21% 613kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	23% 7.32g	32g per day for Men 19-50 years
Omega 3	0% 0g	26.7% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	27.4% 4.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	75% 98g	130g per day for Men 19-50 years
Sugars	34.6% 25g	9.94% 7.2g	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	17.4% 12.6g	1.8% 1.3g	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	% 12.5g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.7g	g per day for Men 19-50 years
Fiber	0.52% 0.2g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	0.53% 0.3g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Bottled Pomegranate Juice	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.2% 119μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	40.3% 0.52mg	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	12% 47.6μg	7.44% 29.8μg	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	0.22% 0.2mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.03% 0.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bottled Pomegranate Juice	Fried Green Plantains	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	4.63% 0.042mg	40.4% 0.36mg	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	2.5% 0.2mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	16.2% 0.37mg	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	3.1% 22mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.6% 171g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Bottled Pomegranate Juice VS Fried Green Plantains per 7 oz

Compare the macro and micronutrient content in 7 oz of Bottled Pomegranate Juice versus 7 oz of Fried Green Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bottled Pomegranate Juice vs Fried Green Plantains:

• 7 ounces of Bottled Pomegranate Juice have 1.6 times more Vitamin B9 than Fried Green Plantains.
• While 7 oz of Fried Green Plantains contain more Vitamin A, 3.1 times more Vitamin B1, 6.8 times more Vitamin B2, 3.5 times more Vitamin B3, 1.4 times more Vitamin B5, 6.6 times more Vitamin B6 and 34 times more Vitamin C than Bottled Pomegranate Juice.
• 7 ounces of Bottled Pomegranate Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C

Comparing minerals per 7 ounces for Bottled Pomegranate Juice vs Fried Green Plantains:

• 7 ounces of Bottled Pomegranate Juice have 2.4 times more Water than Fried Green Plantains.
• While 7 oz of Fried Green Plantains contain 8.7 times more Copper, 6.7 times more Iron, 8.3 times more Magnesium, 2 times more Manganese, 4 times more Phosphorus, 2.3 times more Potassium and 2.6 times more Zinc than Bottled Pomegranate Juice.
• 7 ounces of Bottled Pomegranate Juice lack sufficient amounts of Iron, Magnesium, Phosphorus and Zinc
• Both Bottled Pomegranate Juice as well as Fried Green Plantains lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bottled Pomegranate Juice have 3.5 times more Sugars and 9.7 times more Fructose than Fried Green Plantains.
• While 7 oz of Fried Green Plantains contain 5.7 times more Energy, 40.7 times more Fat, 47.9 times more Saturated Fat, more Omega 3, 47 times more Omega 6, 3.7 times more Carbohydrate, 35 times more Fiber and 10 times more Protein than Bottled Pomegranate Juice.
• 7 ounces of Bottled Pomegranate Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein