Comparing Nutrients in 14 ounces Oranges VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Oranges	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	6.43% 187kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	126% 164g	130g per day for Men 19-50 years
Sugars	51% 37g	117% 84.7g	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	21% 15g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 54.4g	g per day for Men 19-50 years
Fiber	25% 9.53g	23% 8.73g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Oranges	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	20% 179μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	64% 0.83mg	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	52.6% 210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	72.3% 65mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	42.7% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	16% 159mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	19.4% 0.17mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	28.5% 0.65mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	55.7% 1893mg	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	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	9.3% 344g	6% 222g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Baked Yellow Plantains:

• Raw Oranges have 3.2 times more Vitamin C and more Vitamin E than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 4.1 times more Vitamin A, 3.3 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B5, 3.5 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Baked Yellow Plantains have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Oranges as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Baked Yellow Plantains:

• Raw Oranges have 13.3 times more Calcium and 1.6 times more Water than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 2.8 times more Iron, 4.1 times more Magnesium, 6.6 times more Manganese, 2.6 times more Phosphorus, 2.6 times more Potassium and 3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Baked Yellow Plantains have similar amounts of Copper per 14 oz.
• Both Raw Oranges as well as Baked Yellow Plantains have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Yellow Plantains contain 3.3 times more Energy, 3.5 times more Carbohydrate, 2.3 times more Sugars and 1.6 times more Protein than Raw Oranges.
• Both Raw Oranges and Baked Yellow Plantains have similar amounts of Fiber per 14 oz.
• Both Raw Oranges as well as Baked Yellow Plantains have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.