Comparing Nutrients in 14 ounces Oranges VS Plantains, yellow, fried, Latino restaurant

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Plantains, yellow, fried, Latino restaurant	2%	29%	69%

Macro Nutrients

	Oranges	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Energy	6.43% 187kcal	32.3% 937kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	30.7% 30g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	54.3% 0.87g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	47% 8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	124% 162g	130g per day for Men 19-50 years
Sugars	51% 37g	119% 86.4g	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	26.6% 19.3g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 47.2g	g per day for Men 19-50 years
Fiber	25% 9.53g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	10% 5.64g	56g per day for Men 19-50 years

Vitamins

	Oranges	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	29% 262μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	20.8% 3.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	88.5% 1.15mg	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	NA	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	NA	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	29% 4.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Calcium	16% 159mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	51% 0.46mg	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	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	48.3% 1.1mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.3% 344g	5.26% 195g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Plantains, yellow, fried, Latino restaurant:

• Raw Oranges have 1.2 times more Vitamin B1 and 2 times more Vitamin B2 than Plantains, yellow, fried, Latino restaurant.
• While Plantains, yellow, fried, Latino restaurant contain 6 times more Vitamin A, 3 times more Vitamin B3, 2.4 times more Vitamin B5, 4.8 times more Vitamin B6, 6.1 times more Vitamin E and more Vitamin K than Raw Oranges.

Comparing minerals per 14 ounces for Oranges vs Plantains, yellow, fried, Latino restaurant:

• Raw Oranges have 6.7 times more Calcium and 1.8 times more Water than Plantains, yellow, fried, Latino restaurant.
• While Plantains, yellow, fried, Latino restaurant contain 2.6 times more Copper, 6.2 times more Iron, 4.5 times more Magnesium, 11.2 times more Manganese, 3.1 times more Phosphorus, 2.8 times more Potassium and 3.4 times more Zinc than Raw Oranges.
• Both Raw Oranges as well as Plantains, yellow, fried, Latino restaurant have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Plantains, yellow, fried, Latino restaurant contain 5 times more Energy, 62.6 times more Fat, 121.1 times more Saturated Fat, 31.3 times more Omega 3, 112.1 times more Omega 6, 3.5 times more Carbohydrate, 2.3 times more Sugars, 1.3 times more Fiber and 1.5 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Plantains, yellow, fried, Latino restaurant have insufficient amounts of Glucose and Sucrose in 14 oz.