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Comparing Nutrients in 14 ounces Boiled Green PlantainsVS Oranges

Macros Ratio

Protein Fat Carbs

Boiled Green Plantains
4%
1%
95%
Oranges
7%
2%
91%
14 oz ▼

Macro Nutrients

16.6%480kcal
Energy
6.43%187kcal
480 kcalvs187 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.33%0.32g
Fat
0.49%0.48g
0.32 gvs0.48 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.89%0.29g
Saturated Fat
0.19%0.06g
0.29 gvs0.06 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.45%0.1g
Omega 3
1.74%0.028g
0.1 gvs0.028 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.2%0.21g
Omega 6
0.42%0.071g
0.21 gvs0.071 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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89%116g
Carbohydrate
36%46.6g
116 gvs46.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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12.3%8.93g
Sugars
51%37g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.93 gvs37 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.9%1.4g
Fructose
NA
≤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]
1.4 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.5g
Glucose
NA
1.5 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%6.03g
Sucrose
NA
6.03 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g
Fiber
25%9.53g
10.3 gvs9.53 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.73%4.33g
Protein
6.66%3.73g
4.33 gvs3.73 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
4.85%43.7μg
RAE, retinol activity equivalents
NA μgvs43.7 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.5%0.2mg
Vitamin B1
28.8%0.35mg
Thiamine
0.2 mgvs0.35 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20%0.26mg
Vitamin B2
12.2%0.16mg
Riboflavin
0.26 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.67%1.55mg
Vitamin B3
7%1.1mg
Niacin, nicotinic acid, niacinamide
1.55 mgvs1.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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30%1.5mg
Vitamin B5
20%0.99mg
Pantothenic acid
1.5 mgvs0.99 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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67%0.87mg
Vitamin B6
18.3%0.24mg
Pyridoxine
0.87 mgvs0.24 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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47.6%191μg
Vitamin B9
29.8%119μg
Folates and Folic Acid
191 μgvs119 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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40%36mg
Vitamin C
235%211mg
Ascorbic acid
36 mgvs211 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
4.76%0.71mg
Tocopherols and Tocotrienols
NA mgvs0.71 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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12.6%15μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
15 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.2%12mg
Calcium
16%159mg
12 mgvs159 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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35.3%0.32mg
Copper
20%0.18mg
0.32 mgvs0.18 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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15%1.2mg
Iron
4.96%0.4mg
1.2 mgvs0.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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26.5%111mg
Magnesium
9.45%39.7mg
111 mgvs39.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19%0.43mg
Manganese
4.3%0.099mg
0.43 mgvs0.099 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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13.6%95mg
Phosphorus
7.94%55.6mg
95 mgvs55.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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33.7%1147mg
Potassium
21%718mg
1147 mgvs718 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg
Selenium
3.6%2μg
0 μgvs2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.53%7.94mg
Sodium
0%0mg
7.94 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.05%0.56mg
Zinc
2.53%0.28mg
0.56 mgvs0.28 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.4%274g
Water
9.3%344g
274 gvs344 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Boiled Green Plantains vs Oranges:
Comparing minerals per 14 ounces for Boiled Green Plantains vs Oranges:
Comparison of macro-nutrients per 14 ounces:



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