Comparing Nutrients in 1 kilogram Green Plantains VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Green Plantains	Valencia Oranges	Recommended Dietary Allowance
Energy	52.4% 1520kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 367g	91% 119g	130g per day for Men 19-50 years
Sugars	31.6% 23g	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	14% 10g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	65.8% 25g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	48.5% 0.63mg	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	70% 280μg	98% 390μg	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	224% 202mg	539% 485mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Valencia Oranges	Recommended Dietary Allowance
Calcium	2% 20mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	41% 0.37mg	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	94% 7.5mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	10% 0.23mg	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	44.3% 310mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	16.5% 611g	23.3% 863g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 2.5 times more Vitamin B2, 2 times more Vitamin B3 and 2.1 times more Vitamin B5 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Green Plantains.
• Both Raw Green Plantains and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.

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

• Raw Green Plantains have 3.1 times more Copper, 8.3 times more Iron, 4.1 times more Magnesium, 4.7 times more Manganese, 1.8 times more Phosphorus, 2.4 times more Potassium and 3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 20 times more Calcium and 1.4 times more Water than Raw Green Plantains.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Plantains have 3.1 times more Energy, 3.1 times more Carbohydrate and 1.2 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Omega 3 than Raw Green Plantains.
• Both Raw Green Plantains and Raw Valencia Oranges have similar amounts of Fiber per 1 kg.
• Both Raw Green Plantains as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 kg.