Comparing Nutrients in 100 grams Fried Green Plantains VS 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	10.7% 309kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	12% 12g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.7g	NA	32g per day for Men 19-50 years
Omega 3	13.4% 0.22g	NA	1.6g per day for Men 19-50 years
Omega 6	14% 2.35g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	38% 49g	5.8% 7.56g	130g per day for Men 19-50 years
Sugars	5% 3.63g	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	0.91% 0.66g	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	% 0.61g	NA	g per day for Men 19-50 years
Sucrose	% 2.36g	NA	g per day for Men 19-50 years
Fiber	9.2% 3.5g	NA	38g per day for Men 19-50 years
Protein	2.68% 1.5g	3.18% 1.78g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Kiwano	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.85% 0.1mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	3.53% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.76% 0.39mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	4.85% 0.063mg	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	3.75% 15μg	0.75% 3μg	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	3.78% 3.4mg	5.9% 5.3mg	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	0.4% 4mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	2.22% 0.02mg	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	8.38% 0.67mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	8.17% 0.19mg	1.7% 0.039mg	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	6.3% 44mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	0.98% 36g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Green Plantains VS Kiwano per 100 g

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

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

• 100 grams of Fried Green Plantains have 8.6 times more Vitamin A, 1.9 times more Vitamin B1, 6.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 4.2 times more Vitamin B6 and 5 times more Vitamin B9 than Kiwano.
• While 100 g of Horned melon contain 1.6 times more Vitamin C than Fried Green Plantains.
• 100 grams of Kiwano have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9

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

• 100 grams of Fried Green Plantains have 9.2 times more Copper, 1.5 times more Magnesium, 4.8 times more Manganese and 3.9 times more Potassium than Kiwano.
• While 100 g of Horned melon contain 1.7 times more Iron, 2.1 times more Zinc and 2.5 times more Water than Fried Green Plantains.
• Both Fried Green Plantains and Kiwano contain similar levels of Phosphorus per 100 grams.
• 100 grams of Kiwano lack sufficient amounts of Manganese
• Both Fried Green Plantains as well as Horned melon lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Fried Green Plantains have 7 times more Energy, 9.4 times more Fat and 6.5 times more Carbohydrate than Kiwano.
• Both Fried Green Plantains and Kiwano offer comparable quantities of Protein per 100 grams.
• 100 grams of Kiwano provide inadequate amounts of Energy