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Comparing Nutrients in 1 kilogram Boiled Green PlantainsVS Oranges

Macros Ratio

Protein Fat Carbs

Boiled Green Plantains
4%
1%
95%
Oranges
7%
2%
91%
1 kg ▼

Macro Nutrients

41.7%1210kcal
Energy
16.2%470kcal
1210 kcalvs470 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.82%0.8g
Fat
1.24%1.2g
0.8 gvs1.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.25%0.72g
Saturated Fat
0.47%0.15g
0.72 gvs0.15 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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16.3%0.26g
Omega 3
4.38%0.07g
0.26 gvs0.07 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.06%0.52g
Omega 6
1.06%0.18g
0.52 gvs0.18 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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224%292g
Carbohydrate
90%118g
292 gvs118 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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31%22.5g
Sugars
129%94g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
22.5 gvs94 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.83%3.5g
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]
3.5 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%3.8g
Glucose
NA
3.8 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%15g
Sucrose
NA
15 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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68.4%26g
Fiber
63%24g
26 gvs24 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.5%11g
Protein
16.8%9.4g
11 gvs9.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
12.2%110μg
RAE, retinol activity equivalents
NA μgvs110 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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41.7%0.5mg
Vitamin B1
72.5%0.87mg
Thiamine
0.5 mgvs0.87 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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50%0.65mg
Vitamin B2
30.8%0.4mg
Riboflavin
0.65 mgvs0.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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24.4%3.9mg
Vitamin B3
17.6%2.82mg
Niacin, nicotinic acid, niacinamide
3.9 mgvs2.82 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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76%3.8mg
Vitamin B5
50%2.5mg
Pantothenic acid
3.8 mgvs2.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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169%2.2mg
Vitamin B6
46%0.6mg
Pyridoxine
2.2 mgvs0.6 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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120%480μg
Vitamin B9
75%300μg
Folates and Folic Acid
480 μgvs300 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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101%91mg
Vitamin C
591%532mg
Ascorbic acid
91 mgvs532 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
12%1.8mg
Tocopherols and Tocotrienols
NA mgvs1.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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31.7%38μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
38 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3%30mg
Calcium
40%400mg
30 mgvs400 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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89%0.8mg
Copper
50%0.45mg
0.8 mgvs0.45 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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37.5%3mg
Iron
12.5%1mg
3 mgvs1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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66.7%280mg
Magnesium
24%100mg
280 mgvs100 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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47.4%1.1mg
Manganese
11%0.25mg
1.1 mgvs0.25 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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34.3%240mg
Phosphorus
20%140mg
240 mgvs140 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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85%2890mg
Potassium
53.2%1810mg
2890 mgvs1810 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg
Selenium
9.1%5μg
0 μgvs5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.33%20mg
Sodium
0%0mg
20 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12.7%1.4mg
Zinc
6.36%0.7mg
1.4 mgvs0.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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18.7%691g
Water
23.4%868g
691 gvs868 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Boiled Green Plantains vs Oranges:
Comparing minerals per 1 kilogram for Boiled Green Plantains vs Oranges:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: