Comparing Nutrients in 14 ounces Valencia Oranges VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Valencia Oranges	Boiled Green Plantains	Recommended Dietary Allowance
Energy	6.7% 194kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	36.3% 47g	89% 116g	130g per day for Men 19-50 years
Sugars	NA	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	26% 9.92g	27% 10.3g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	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	6.8% 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	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	16% 159mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	4.47% 0.36mg	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	3.97% 0.091mg	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	9.64% 67.5mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	NA	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	2.16% 0.24mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	9.26% 343g	7.4% 274g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 1.7 times more Vitamin B1 and 5.3 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 and 3.5 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled Green Plantains have similar amounts of Vitamin B9 per 14 oz.

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

• Raw Valencia Oranges have 13.3 times more Calcium and 1.2 times more Water than Boiled Green Plantains.
• While Boiled Green Plantains contain 2.2 times more Copper, 3.3 times more Iron, 2.8 times more Magnesium, 4.7 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium and 2.3 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Boiled Green Plantains contain 2.5 times more Energy, 1.6 times more Omega 3 and 2.5 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled Green Plantains have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Valencia Oranges as well as Boiled Green Plantains have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 14 oz.