Comparing Nutrients in 100 grams Bottled Pomegranate Juice VS Fried Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Bottled Pomegranate Juice	1%	5%	94%
Fried Green Plantains	2%	34%	64%

Macro Nutrients

	Bottled Pomegranate Juice	Fried Green Plantains	Recommended Dietary Allowance
Energy	1.86% 54kcal	10.7% 309kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	12% 12g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	11.5% 3.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	13.4% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	14% 2.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	38% 49g	130g per day for Men 19-50 years
Sugars	17.4% 12.7g	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	8.8% 6.37g	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	% 6.3g	% 0.61g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.36g	g per day for Men 19-50 years
Fiber	0.26% 0.1g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	0.27% 0.15g	2.68% 1.5g	56g per day for Men 19-50 years

Vitamins

	Bottled Pomegranate Juice	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	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	1.15% 0.015mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.46% 0.23mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	7.76% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	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	6% 24μg	3.75% 15μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.11% 0.1mg	3.78% 3.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.53% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.67% 10.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bottled Pomegranate Juice	Fried Green Plantains	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	2.33% 0.021mg	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	1.25% 0.1mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	4.13% 0.095mg	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	1.57% 11mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.09mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.98% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Bottled Pomegranate Juice VS Fried Green Plantains per 100 g

Compare the macro and micronutrient content in 100 g of Bottled Pomegranate Juice 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 Bottled Pomegranate Juice vs Fried Green Plantains:

• 100 grams of Bottled Pomegranate Juice have 1.6 times more Vitamin B9 than Fried Green Plantains.
• While 100 g of Fried Green Plantains contain more Vitamin A, 3.1 times more Vitamin B1, 6.8 times more Vitamin B2, 3.5 times more Vitamin B3, 1.4 times more Vitamin B5, 6.6 times more Vitamin B6 and 34 times more Vitamin C than Bottled Pomegranate Juice.
• 100 grams of Bottled Pomegranate Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C

Comparing minerals per 100 grams for Bottled Pomegranate Juice vs Fried Green Plantains:

• 100 grams of Bottled Pomegranate Juice have 2.4 times more Water than Fried Green Plantains.
• While 100 g of Fried Green Plantains contain 8.7 times more Copper, 6.7 times more Iron, 8.3 times more Magnesium, 2 times more Manganese, 4 times more Phosphorus, 2.3 times more Potassium and 2.6 times more Zinc than Bottled Pomegranate Juice.
• 100 grams of Bottled Pomegranate Juice lack sufficient amounts of Iron, Magnesium, Phosphorus and Zinc
• Both Bottled Pomegranate Juice as well as Fried Green Plantains lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Bottled Pomegranate Juice have 3.5 times more Sugars and 9.7 times more Fructose than Fried Green Plantains.
• While 100 g of Fried Green Plantains contain 5.7 times more Energy, 40.7 times more Fat, 47.9 times more Saturated Fat, more Omega 3, 47 times more Omega 6, 3.7 times more Carbohydrate, 35 times more Fiber and 10 times more Protein than Bottled Pomegranate Juice.
• 100 grams of Bottled Pomegranate Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein