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

Macros Ratio

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

Macro Nutrients

	Nance, canned, syrup, drained	Fried Green Plantains	Recommended Dietary Allowance
Energy	3.28% 95kcal	10.7% 309kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	12% 12g	97g per day for Men 19-50 years
Saturated Fat	NA	11.5% 3.7g	32g per day for Men 19-50 years
Omega 3	NA	13.4% 0.22g	1.6g per day for Men 19-50 years
Omega 6	NA	14% 2.35g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.8g	38% 49g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	5% 3.63g	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	11.3% 8.2g	0.91% 0.66g	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	% 7.4g	% 0.61g	g per day for Men 19-50 years
Sucrose	% 0.07g	% 2.36g	g per day for Men 19-50 years
Fiber	18.4% 7g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	1% 0.56g	2.68% 1.5g	56g per day for Men 19-50 years

Vitamins

	Nance, canned, syrup, drained	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	NA	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.88% 0.3mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.76% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.15% 0.015mg	20.3% 0.26mg	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	3.75% 15μg	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	12% 11mg	3.78% 3.4mg	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

	Nance, canned, syrup, drained	Fried Green Plantains	Recommended Dietary Allowance
Calcium	4.2% 42mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	5.9% 0.053mg	20.3% 0.18mg	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	4.63% 0.37mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	7.48% 0.17mg	8.17% 0.19mg	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	1% 7mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	2.02% 75g	0.98% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Nance, canned, syrup, drained VS Fried Green Plantains per 100 g

Compare the macro and micronutrient content in 100 g of Nance, canned, syrup, drained versus 100 g of Fried Green Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Nance, canned, syrup, drained have 3.2 times more Vitamin C than Fried Green Plantains.
• While 100 g of Fried Green Plantains contain 3.1 times more Vitamin B1, 5.1 times more Vitamin B2, 2.7 times more Vitamin B3 and 17.6 times more Vitamin B6 than Nance, canned, syrup, drained.
• 100 grams of Nance, canned, syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6

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

• 100 grams of Nance, canned, syrup, drained have 10.5 times more Calcium and 2.1 times more Water than Fried Green Plantains.
• While 100 g of Fried Green Plantains contain 3.5 times more Copper, 1.8 times more Iron, 3.6 times more Magnesium, 6.3 times more Phosphorus, 2.5 times more Potassium and 3.8 times more Zinc than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Fried Green Plantains contain similar levels of Manganese per 100 grams.
• 100 grams of Nance, canned, syrup, drained lack sufficient amounts of Phosphorus and Zinc
• 100 grams of Fried Green Plantains lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Nance, canned, syrup, drained have 4.3 times more Sugars, 12.4 times more Fructose and 2 times more Fiber than Fried Green Plantains.
• While 100 g of Fried Green Plantains contain 3.3 times more Energy, 9.2 times more Fat, 2.2 times more Carbohydrate and 2.7 times more Protein than Nance, canned, syrup, drained.
• 100 grams of Nance, canned, syrup, drained provide inadequate amounts of Protein