Comparing Nutrients in 100 grams Fried Green Plantains VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Fried Green Plantains	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.7% 309kcal	5.03% 146kcal	2900kcal per day for Men 19-50 years
Fat	12% 12g	5.14% 5g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.7g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	13.4% 0.22g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	14% 2.35g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49g	18.4% 24g	130g per day for Men 19-50 years
Sugars	5% 3.63g	0.29% 0.21g	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	0% 0g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	% 2.36g	% 0.14g	g per day for Men 19-50 years
Fiber	9.2% 3.5g	5.26% 2g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.85% 0.1mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.76% 0.39mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	15% 0.2mg	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	7.75% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.78% 3.4mg	8.56% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.75% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Green Plantains	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.4% 4mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	8.56% 0.077mg	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	7.75% 0.62mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	8.17% 0.19mg	6.83% 0.16mg	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	11.6% 81mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	NA	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.98% 36g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Fried Green Plantains vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Fried Green Plantains have more Vitamin A, 2.8 times more Vitamin B2 and 1.3 times more Vitamin B6 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.3 times more Vitamin B1, 2.6 times more Vitamin B3, 2.1 times more Vitamin B9 and 2.3 times more Vitamin C than Fried Green Plantains.
• Both Fried Green Plantains and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5 per 100 g.

Comparing minerals per 100 grams for Fried Green Plantains vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Fried Green Plantains have 2.4 times more Copper, 2.8 times more Magnesium and 1.3 times more Potassium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.3 times more Calcium, 1.8 times more Phosphorus, 174.5 times more Sodium, 1.5 times more Zinc and 1.9 times more Water than Fried Green Plantains.
• Both Fried Green Plantains and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Iron and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Fried Green Plantains have 2.1 times more Energy, 2.4 times more Fat, 3 times more Saturated Fat, 13.4 times more Omega 3, 9.2 times more Omega 6, 2.1 times more Carbohydrate, 17.3 times more Sugars and 1.8 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Protein than Fried Green Plantains.
• Both Fried Green Plantains as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.