Comparing Nutrients in 1 kilogram Navel Oranges VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Navel Oranges	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	17% 490kcal	53.4% 1550kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	318% 414g	130g per day for Men 19-50 years
Sugars	117% 85g	294% 213g	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	31% 22.5g	52.7% 38.2g	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	% 19.7g	% 38g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 137g	g per day for Men 19-50 years
Fiber	58% 22g	58% 22g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	43% 6.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	162% 2.1mg	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	85% 340μg	133% 530μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	182% 164mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	108% 129μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	43% 430mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	49% 0.44mg	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	16.3% 1.3mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	71.7% 1.65mg	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	33% 230mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	140% 4770mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	23.2% 860g	15% 559g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Baked Yellow Plantains per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Baked Yellow Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Baked Yellow Plantains:

• 1 kilogram of Navel Oranges has 3.6 times more Vitamin C than Baked Yellow Plantains.
• While 1 kg of Baked Yellow Plantains contains 3.8 times more Vitamin A, 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 2 times more Vitamin B5, 2.7 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Navel Oranges as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Baked Yellow Plantains:

• 1 kilogram of Navel Oranges has 14.3 times more Calcium and 1.5 times more Water than Baked Yellow Plantains.
• While 1 kg of Baked Yellow Plantains contains 2.2 times more Iron, 3.7 times more Magnesium, 5.7 times more Manganese, 1.6 times more Phosphorus and 2.9 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Baked Yellow Plantains contain similar levels of Copper per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Manganese
• 1 kilogram of Baked Yellow Plantains lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Baked Yellow Plantains lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Baked Yellow Plantains contains 3.2 times more Energy, 3.3 times more Carbohydrate, 2.5 times more Sugars, 1.7 times more Fructose and 1.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Baked Yellow Plantains offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Baked Yellow Plantains provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.