Comparing Nutrients in 14 ounces Boiled Green Plantains VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	Boiled Green Plantains	Valencia Oranges	Recommended Dietary Allowance
Energy	16.6% 480kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	36.3% 47g	130g per day for Men 19-50 years
Sugars	12.3% 8.93g	NA	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	1.9% 1.4g	NA	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 6.03g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	26% 9.92g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	19.2% 0.25mg	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	47.6% 191μg	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40% 36mg	214% 192mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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	12.6% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.2% 12mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	16.3% 0.15mg	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	15% 1.2mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	3.97% 0.091mg	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	13.6% 95mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	7.4% 274g	9.26% 343g	3700g per day for Men 19-50 years

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

• Boiled Green Plantains have 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 3.5 times more Vitamin B6 and 1.2 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Vitamin B1 and 5.3 times more Vitamin C than Boiled Green Plantains.

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

• Boiled Green Plantains have 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.
• While Raw Valencia Oranges contain 13.3 times more Calcium than Boiled Green Plantains.
• Both Boiled Green Plantains and Raw Valencia Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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