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Comparing Nutrients in 14 ounces Green PlantainsVS Oranges

Macros Ratio

Protein Fat Carbs

Green Plantains
3%
0%
97%
Oranges
7%
2%
91%
14 oz ▼

Macro Nutrients

21%603kcal
Energy
6.43%187kcal
603 kcalvs187 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.29%0.28g
Fat
0.49%0.48g
0.28 gvs0.48 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.5%0.48g
Saturated Fat
0.19%0.06g
0.48 gvs0.06 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.5%0.024g
Omega 3
1.74%0.028g
0.024 gvs0.028 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.58%0.099g
Omega 6
0.42%0.071g
0.099 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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112%146g
Carbohydrate
36%46.6g
146 gvs46.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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12.5%9.1g
Sugars
51%37g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
9.1 gvs37 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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5.6%4.05g
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]
4.05 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.33g
Glucose
NA
4.33 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.71g
Sucrose
NA
0.71 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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23%8.73g
Fiber
25%9.53g
8.73 gvs9.53 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.86%4.96g
Protein
6.66%3.73g
4.96 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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33%0.4mg
Vitamin B1
28.8%0.35mg
Thiamine
0.4 mgvs0.35 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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30.5%0.4mg
Vitamin B2
12.2%0.16mg
Riboflavin
0.4 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.6%2.2mg
Vitamin B3
7%1.1mg
Niacin, nicotinic acid, niacinamide
2.2 mgvs1.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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42%2.1mg
Vitamin B5
20%0.99mg
Pantothenic acid
2.1 mgvs0.99 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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21.4%0.28mg
Vitamin B6
18.3%0.24mg
Pyridoxine
0.28 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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27.8%111μg
Vitamin B9
29.8%119μg
Folates and Folic Acid
111 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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89%80mg
Vitamin C
235%211mg
Ascorbic acid
80 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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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.79%7.94mg
Calcium
16%159mg
7.94 mgvs159 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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51%0.46mg
Copper
20%0.18mg
0.46 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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37.2%2.98mg
Iron
4.96%0.4mg
2.98 mgvs0.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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38.7%163mg
Magnesium
9.45%39.7mg
163 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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17.6%123mg
Phosphorus
7.94%55.6mg
123 mgvs55.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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50.3%1711mg
Potassium
21%718mg
1711 mgvs718 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
3.6%2μg
NA 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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6.5%0.71mg
Zinc
2.53%0.28mg
0.71 mgvs0.28 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.55%243g
Water
9.3%344g
243 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 Green Plantains vs Oranges:
Comparing minerals per 14 ounces for Green Plantains vs Oranges:
Comparison of macro-nutrients per 14 ounces:



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