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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Plantains, yellow, fried, Latino restaurant	2%	29%	69%

Macro Nutrients

	Baked White Potatoes	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Energy	6.3% 183kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	23.5% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	62.2% 81g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	59.6% 43g	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	0.99% 0.71g	13.3% 9.64g	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	% 1.25g	% 9.86g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 23.6g	g per day for Men 19-50 years
Fiber	11% 4.17g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	5.03% 2.8g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	44.3% 0.58mg	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	19% 75.4μg	NA	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	27.8% 25mg	NA	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	0.53% 0.079mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	52.6% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Calcium	2% 20mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	25.6% 0.23mg	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	16% 1.27mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	24% 0.56mg	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	21.3% 149mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	29.6% 1006mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.05% 150g	2.63% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Plantains, yellow, fried, Latino restaurant:

• Baked Whole White Potatoes have 2.2 times more Vitamin B2 and 1.8 times more Vitamin B3 than Plantains, yellow, fried, Latino restaurant.
• While Plantains, yellow, fried, Latino restaurant contain 66 times more Vitamin A, 1.5 times more Vitamin B1, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 27.5 times more Vitamin E and 11.8 times more Vitamin K than Baked Whole White Potatoes.

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

• Baked Whole White Potatoes have 1.7 times more Calcium, 1.7 times more Phosphorus, 1.5 times more Zinc and 1.5 times more Water than Plantains, yellow, fried, Latino restaurant.
• While Plantains, yellow, fried, Latino restaurant contain 1.7 times more Magnesium and 1.5 times more Manganese than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Plantains, yellow, fried, Latino restaurant have similar amounts of Copper, Iron and Potassium per 7 oz.
• Both Baked Whole White Potatoes as well as Plantains, yellow, fried, Latino restaurant have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 1.5 times more Protein than Plantains, yellow, fried, Latino restaurant.
• While Plantains, yellow, fried, Latino restaurant contain 2.6 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, 1.9 times more Carbohydrate, 14.2 times more Sugars, 13.5 times more Fructose and 1.5 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Plantains, yellow, fried, Latino restaurant have insufficient amounts of Glucose and Sucrose in 7 oz.