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Comparing Nutrients in 100 grams Fried Green PlantainsVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Fried Green Plantains
2%
34%
64%
Baked White Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

10.7%309kcal
Energy
3.17%92kcal
309 kcalvs92 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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12%12g
Fat
0.15%0.15g
12 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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11.5%3.7g
Saturated Fat
0.13%0.04g
3.7 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13.4%0.22g
Omega 3
0.94%0.015g
0.22 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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14%2.35g
Omega 6
0.29%0.049g
2.35 gvs0.049 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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38%49g
Carbohydrate
16.2%21g
49 gvs21 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5%3.63g
Sugars
2.1%1.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.63 gvs1.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.91%0.66g
Fructose
0.5%0.36g
≤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]
0.66 gvs0.36 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.61g
Glucose
%0.63g
0.61 gvs0.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.36g
Sucrose
%0.4g
2.36 gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.2%3.5g
Fiber
5.53%2.1g
3.5 gvs2.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.68%1.5g
Protein
3.75%2.1g
1.5 gvs2.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

6.67%60μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
60 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.9%0.047mg
Vitamin B1
4%0.048mg
Thiamine
0.047 mgvs0.048 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.85%0.1mg
Vitamin B2
3.3%0.043mg
Riboflavin
0.1 mgvs0.043 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.1%0.82mg
Vitamin B3
9.55%1.53mg
Niacin, nicotinic acid, niacinamide
0.82 mgvs1.53 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.76%0.39mg
Vitamin B5
7.66%0.38mg
Pantothenic acid
0.39 mgvs0.38 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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20.3%0.26mg
Vitamin B6
16.2%0.21mg
Pyridoxine
0.26 mgvs0.21 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.75%15μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
15 μgvs38 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.78%3.4mg
Vitamin C
14%12.6mg
Ascorbic acid
3.4 mgvs12.6 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
0.27%0.04mg
Tocopherols and Tocotrienols
NA mgvs0.04 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
2.25%2.7μg
Phytomenadione or phylloquinone
NA μgvs2.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.4%4mg
Calcium
1%10mg
4 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20.3%0.18mg
Copper
14%0.13mg
0.18 mgvs0.13 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.38%0.67mg
Iron
8%0.64mg
0.67 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14%58mg
Magnesium
6.43%27mg
58 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.17%0.19mg
Manganese
8.2%0.19mg
0.19 mgvs0.19 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.3%44mg
Phosphorus
10.7%75mg
44 mgvs75 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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14%482mg
Potassium
16%544mg
482 mgvs544 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
0.91%0.5μg
NA μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
0.47%7mg
2 mgvs7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.1%0.23mg
Zinc
3.2%0.35mg
0.23 mgvs0.35 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.98%36g
Water
2.04%75.4g
36 gvs75.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Fried Green Plantains vs Baked White Potatoes:
Comparing minerals per 100 grams for Fried Green Plantains vs Baked White Potatoes:
Comparison of macro-nutrients per 100 grams:



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