Comparing Nutrients in 1 kilogram Oranges VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Oranges	Boiled Green Plantains	Recommended Dietary Allowance
Energy	16.2% 470kcal	41.7% 1210kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	3.06% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	224% 292g	130g per day for Men 19-50 years
Sugars	129% 94g	31% 22.5g	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	4.83% 3.5g	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	% 3.8g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	63% 24g	68.4% 26g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	169% 2.2mg	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	75% 300μg	120% 480μg	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	591% 532mg	101% 91mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	40% 400mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	89% 0.8mg	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	12.5% 1mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	47.4% 1.1mg	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	20% 140mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	85% 2890mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	23.4% 868g	18.7% 691g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Boiled Green Plantains:

• Raw Oranges have 1.7 times more Vitamin B1 and 5.8 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, 3.7 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Raw Oranges.

Comparing minerals per 1 kilogram for Oranges vs Boiled Green Plantains:

• Raw Oranges have 13.3 times more Calcium and 1.3 times more Water than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.8 times more Copper, 3 times more Iron, 2.8 times more Magnesium, 4.4 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Raw Oranges.
• Both Raw Oranges as well as Boiled Green Plantains have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 4.2 times more Sugars than Boiled Green Plantains.
• While Boiled Green Plantains contain 2.6 times more Energy, 3.7 times more Omega 3 and 2.5 times more Carbohydrate than Raw Oranges.
• Both Raw Oranges and Boiled Green Plantains have similar amounts of Fiber and Protein per 1 kg.
• Both Raw Oranges as well as Boiled Green Plantains have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 kg.