Comparing Nutrients in 100 calories Fried Green Plantains VS Kiwano

Weight per 100 calories

• Fried Green Plantains: 32.4g
• Kiwano: 227g

Fried Green Plantains have 7 times more energy per 100g than Kiwano. It has high energy density when compared to other foods. Horned melon having low energy density.

Discover which food has more nutrients per 100 calories - Fried Green Plantains or Kiwano?

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Kiwano	15%	23%	62%

Macro Nutrients

	Fried Green Plantains	Kiwano	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.94% 3.82g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	NA	32g per day for Men 19-50 years
Omega 3	4.35% 0.07g	NA	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	13.2% 17g	130g per day for Men 19-50 years
Sugars	1.62% 1.17g	NA	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	0.29% 0.21g	NA	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.76g	NA	g per day for Men 19-50 years
Fiber	3% 1.13g	NA	38g per day for Men 19-50 years
Protein	0.87% 0.49g	7.22% 4.05g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Kiwano	Recommended Dietary Allowance
Vitamin A	2.16% 19.4μg	1.77% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.27% 0.015mg	4.73% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.54% 0.033mg	2.62% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.65% 0.26mg	8.03% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	8.3% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.57% 0.085mg	11% 0.14mg	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	1.2% 4.85μg	1.7% 6.8μg	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	1.22% 1.1mg	13.4% 12mg	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

	Fried Green Plantains	Kiwano	Recommended Dietary Allowance
Calcium	0.13% 1.3mg	2.95% 29.5mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.059mg	5.05% 0.045mg	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	2.7% 0.22mg	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	4.47% 18.8mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	2.65% 0.061mg	3.85% 0.089mg	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	2.03% 14.2mg	12% 84mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	8.22% 280mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.043% 0.65mg	0.3% 4.55mg	1500mg per day for Men 19-50 years
Zinc	0.68% 0.074mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	5.46% 202g	3700g per day for Men 19-50 years

Fried Green Plantains VS Kiwano Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Fried Green Plantains or Kiwano?

Lets compare vitamin content per 100 calories of Fried Green Plantains vs Kiwano:

• 100 calories of Fried Green Plantains have 1.2 times more Vitamin A than Kiwano.
• While 100 kcal of Horned melon contain 3.7 times more Vitamin B1, 4.9 times more Vitamin B3, 3.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 10.9 times more Vitamin C than Fried Green Plantains.
• Both Fried Green Plantains and Kiwano provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Fried Green Plantains have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• 100 calories of Kiwano have insufficient amounts of Vitamin A
• Both Fried Green Plantains as well as Horned melon have insufficient amounts of Vitamin B9 in 100 calories.

Comparing minerals per 100 calories for Fried Green Plantains vs Kiwano:

• 100 calories of Fried Green Plantains have 1.3 times more Copper than Kiwano.
• While 100 kcal of Horned melon contain 22.8 times more Calcium, 11.8 times more Iron, 4.8 times more Magnesium, 1.5 times more Manganese, 5.9 times more Phosphorus, 1.8 times more Potassium, 14.7 times more Zinc and 17.3 times more Water than Fried Green Plantains.
• 100 calories of Fried Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Fried Green Plantains have 1.3 times more Fat than Kiwano.
• While 100 kcal of Horned melon contain 8.3 times more Protein than Fried Green Plantains.
• Both Fried Green Plantains and Kiwano offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Fried Green Plantains provide inadequate amounts of Protein