Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Fried Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Fried Green Plantains	2%	34%	64%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Fried Green Plantains	Recommended Dietary Allowance
Energy	8.7% 252kcal	21% 613kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	23% 7.32g	32g per day for Men 19-50 years
Omega 3	NA	26.7% 0.43g	1.6g per day for Men 19-50 years
Omega 6	NA	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	40% 52g	75% 98g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	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	NA	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	NA	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	NA	13.2% 119μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Fried Green Plantains	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	NA	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	12.4% 0.99mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	NA	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	NA	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	3.65% 135g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Fried Green Plantains per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt vs Fried Green Plantains:

• 7 oz of Fried Green Plantains contain 2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Fried Green Plantains:

• 7 ounces of Frozen Roasted Potatoes with Salt have 149 times more Sodium than Fried Green Plantains.
• While 7 oz of Fried Green Plantains contain 1.3 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Fried Green Plantains contain similar levels of Potassium per seven ounces.
• Both Frozen Roasted Potatoes with Salt as well as Fried Green Plantains lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.5 times more Protein than Fried Green Plantains.
• While 7 oz of Fried Green Plantains contain 2.4 times more Energy, 6.5 times more Fat, 22.1 times more Saturated Fat, 1.9 times more Carbohydrate, 5.3 times more Sugars and 1.3 times more Fiber than Frozen Roasted Potatoes with Salt.