Comparing Nutrients in 14 ounces Oranges VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Oranges	Boiled Green Plantains	Recommended Dietary Allowance
Energy	6.43% 187kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	89% 116g	130g per day for Men 19-50 years
Sugars	51% 37g	12.3% 8.93g	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	NA	1.9% 1.4g	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	NA	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	% 6.03g	g per day for Men 19-50 years
Fiber	25% 9.53g	27% 10.3g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	67% 0.87mg	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	29.8% 119μg	47.6% 191μg	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	235% 211mg	40% 36mg	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	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	16% 159mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	35.3% 0.32mg	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	4.96% 0.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	19% 0.43mg	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	7.94% 55.6mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	9.3% 344g	7.4% 274g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Boiled Green Plantains:

• Raw Oranges have 1.7 times more Vitamin B1 and 5.8 times more Vitamin C than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 3.7 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Raw Oranges.

Comparing minerals per 14 ounces for Oranges vs Boiled Green Plantains:

• Raw Oranges have 13.3 times more Calcium and 1.3 times more Water than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.8 times more Copper, 3 times more Iron, 2.8 times more Magnesium, 4.4 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Raw Oranges.
• Both Raw Oranges as well as Boiled Green Plantains have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 4.2 times more Sugars than Boiled Green Plantains.
• While Boiled Green Plantains contain 2.6 times more Energy, 3.7 times more Omega 3 and 2.5 times more Carbohydrate than Raw Oranges.
• Both Raw Oranges and Boiled Green Plantains have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Oranges as well as Boiled Green Plantains have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 14 oz.