Comparing Nutrients in 100 calories Fried Green Plantains VS Nance, canned, syrup, drained

Weight per 100 calories

• Fried Green Plantains: 32.4g
• Nance, canned, syrup, drained: 105g

Fried Green Plantains have 3.3 times more energy per 100g than Nance, canned, syrup, drained. It has high energy density when compared to other foods. Nance, canned, syrup, drained having average energy density.

Discover which food has more nutrients per 100 calories - Fried Green Plantains or Nance, canned, syrup, drained?

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Nance, canned, syrup, drained	2%	11%	87%

Macro Nutrients

	Fried Green Plantains	Nance, canned, syrup, drained	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.94% 3.82g	1.4% 1.35g	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	18.5% 24g	130g per day for Men 19-50 years
Sugars	1.62% 1.17g	22.7% 16.5g	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	12% 8.6g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	% 0.76g	% 0.074g	g per day for Men 19-50 years
Fiber	3% 1.13g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	0.87% 0.49g	1.05% 0.59g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Nance, canned, syrup, drained	Recommended Dietary Allowance
Vitamin A	2.16% 19.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.27% 0.015mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.54% 0.033mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.65% 0.26mg	1.97% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.57% 0.085mg	1.2% 0.016mg	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	NA	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	12.6% 11.4mg	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	Nance, canned, syrup, drained	Recommended Dietary Allowance
Calcium	0.13% 1.3mg	4.42% 44.2mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.059mg	6.2% 0.056mg	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	4.87% 0.39mg	8mg per day for Men 19-50 years
Magnesium	4.47% 18.8mg	4% 17mg	420mg per day for Men 19-50 years
Manganese	2.65% 0.061mg	7.87% 0.18mg	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	1.05% 7.37mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.043% 0.65mg	0.56% 8.42mg	1500mg per day for Men 19-50 years
Zinc	0.68% 0.074mg	0.57% 0.063mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	2.13% 78.8g	3700g per day for Men 19-50 years

Fried Green Plantains VS Nance, Canned, Syrup, Drained Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Fried Green Plantains or Nance, canned, syrup, drained?

Lets compare vitamin content per 100 calories of Fried Green Plantains vs Nance, canned, syrup, drained:

• 100 calories of Fried Green Plantains have 1.6 times more Vitamin B2 and 5.4 times more Vitamin B6 than Nance, canned, syrup, drained.
• While 100 kcal of Nance, canned, syrup, drained contain 10.3 times more Vitamin C than Fried Green Plantains.
• 100 calories of Fried Green Plantains have insufficient amounts of Vitamin C
• 100 calories of Nance, canned, syrup, drained have insufficient amounts of Vitamin B2 and Vitamin B6
• Both Fried Green Plantains as well as Nance, canned, syrup, drained have insufficient amounts of Vitamin B1 and Vitamin B3 in 100 calories.

Comparing minerals per 100 calories for Fried Green Plantains vs Nance, canned, syrup, drained:

• 100 calories of Fried Green Plantains have 1.9 times more Phosphorus than Nance, canned, syrup, drained.
• While 100 kcal of Nance, canned, syrup, drained contain 34.2 times more Calcium, 1.8 times more Iron, 3 times more Manganese, 1.3 times more Potassium and 6.7 times more Water than Fried Green Plantains.
• Both Fried Green Plantains and Nance, canned, syrup, drained contain similar levels of Copper and Magnesium per 100 calories.
• 100 calories of Fried Green Plantains lack sufficient amounts of Calcium
• 100 calories of Nance, canned, syrup, drained lack sufficient amounts of Phosphorus
• Both Fried Green Plantains as well as Nance, canned, syrup, drained lack sufficient amounts of Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Fried Green Plantains have 2.8 times more Fat than Nance, canned, syrup, drained.
• While 100 kcal of Nance, canned, syrup, drained contain 1.5 times more Carbohydrate, 14 times more Sugars, 40.3 times more Fructose and 6.5 times more Fiber than Fried Green Plantains.
• Both Fried Green Plantains and Nance, canned, syrup, drained offer comparable quantities of Energy per 100 calories.
• Both Fried Green Plantains as well as Nance, canned, syrup, drained provide inadequate amounts of Protein in 100 calories.