Comparing Nutrients in 14 ounces Boiled Green Plantains VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Green Plantains	Oranges with Peel	Recommended Dietary Allowance
Energy	16.6% 480kcal	8.62% 250kcal	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	47.3% 61.5g	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	47% 18g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	28.4% 0.37mg	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	29.8% 119μg	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	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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	12.6% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.2% 12mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	25% 0.23mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	NA	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	7.4% 274g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Green Plantains versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Boiled Green Plantains have 1.3 times more Vitamin B2, 2.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 2 times more Vitamin B1, 1.3 times more Vitamin B3 and 7.8 times more Vitamin C than Boiled Green Plantains.
• Both Boiled Green Plantains and Oranges with Peel provide similar amounts of Vitamin B5 per 14 ounces.

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

• 14 ounces of Boiled Green Plantains have 1.4 times more Copper, 2 times more Magnesium and 1.5 times more Potassium than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 23.3 times more Calcium and 2.7 times more Iron than Boiled Green Plantains.
• Both Boiled Green Plantains and Oranges with Peel contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Boiled Green Plantains lack sufficient amounts of Calcium
• Both Boiled Green Plantains as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Green Plantains have 1.9 times more Energy and 1.9 times more Carbohydrate than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 1.7 times more Fiber than Boiled Green Plantains.
• 14 ounces of Boiled Green Plantains provide inadequate amounts of Protein
• Both Boiled Green Plantains as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.