Comparing Nutrients in 1 kilogram Baked Yellow Plantains VS Navel Oranges

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Baked Yellow Plantains have 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.
• While Raw Navel Oranges contain 3.6 times more Vitamin C and more Vitamin E than Baked Yellow Plantains.
• Both Baked Yellow Plantains as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Baked Yellow Plantains have 2.2 times more Iron, 3.7 times more Magnesium, 5.7 times more Manganese, 1.6 times more Phosphorus, 2.9 times more Potassium and 2.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 14.3 times more Calcium and 1.5 times more Water than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Raw Navel Oranges have similar amounts of Copper per 1 kg.
• Both Baked Yellow Plantains as well as Raw Navel Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Yellow Plantains have 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 Baked Yellow Plantains and Raw Navel Oranges have similar amounts of Fiber per 1 kg.
• Both Baked Yellow Plantains as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.