Comparing Nutrients in 100 grams Plantains, yellow, fried, Latino restaurant VS Kiwano

Macros Ratio

	Protein	Fat	Carbs
Plantains, yellow, fried, Latino restaurant	2%	29%	69%
Kiwano	15%	23%	62%

Macro Nutrients

	Plantains, yellow, fried, Latino restaurant	Kiwano	Recommended Dietary Allowance
Energy	8.14% 236kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	7.74% 7.5g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	5.68% 1.8g	NA	32g per day for Men 19-50 years
Omega 3	13.7% 0.22g	NA	1.6g per day for Men 19-50 years
Omega 6	12% 2g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	31.4% 40.8g	5.8% 7.56g	130g per day for Men 19-50 years
Sugars	30% 21.8g	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	6.7% 4.86g	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	% 4.97g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	8.42% 3.2g	NA	38g per day for Men 19-50 years
Protein	2.54% 1.42g	3.18% 1.78g	56g per day for Men 19-50 years

Vitamins

	Plantains, yellow, fried, Latino restaurant	Kiwano	Recommended Dietary Allowance
Vitamin A	7.33% 66μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.23% 0.84mg	3.53% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	NA	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	NA	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	7.33% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 32μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plantains, yellow, fried, Latino restaurant	Kiwano	Recommended Dietary Allowance
Calcium	0.6% 6mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	7.75% 0.62mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	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	6.14% 43mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	1.33% 49g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Plantains, yellow, fried, Latino restaurant VS Kiwano per 100 g

Compare the macro and micronutrient content in 100 g of Plantains, yellow, fried, Latino restaurant versus 100 g of Kiwano to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Plantains, yellow, fried, Latino restaurant vs Kiwano:

• 100 grams of Plantains, yellow, fried, Latino restaurant have 9.4 times more Vitamin A, 2.8 times more Vitamin B1, 1.5 times more Vitamin B3, 3.3 times more Vitamin B5 and 4.6 times more Vitamin B6 than Kiwano.
• 100 grams of Kiwano have insufficient amounts of Vitamin A
• Both Plantains, yellow, fried, Latino restaurant as well as Horned melon have insufficient amounts of Vitamin B2 in 100 grams.

Comparing minerals per 100 grams for Plantains, yellow, fried, Latino restaurant vs Kiwano:

• 100 grams of Plantains, yellow, fried, Latino restaurant have 5.8 times more Copper, 7.2 times more Manganese and 4.1 times more Potassium than Kiwano.
• While 100 g of Horned melon contain 1.8 times more Iron, 2 times more Zinc and 1.8 times more Water than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Kiwano contain similar levels of Magnesium and Phosphorus per 100 grams.
• 100 grams of Kiwano lack sufficient amounts of Manganese
• Both Plantains, yellow, fried, Latino restaurant as well as Horned melon lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Plantains, yellow, fried, Latino restaurant have 5.4 times more Energy, 6 times more Fat and 5.4 times more Carbohydrate than Kiwano.
• While 100 g of Horned melon contain 1.3 times more Protein than Plantains, yellow, fried, Latino restaurant.
• 100 grams of Kiwano provide inadequate amounts of Energy