Comparing Nutrients in 1 kilogram Yellow Plantains VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Yellow Plantains	Florida Oranges	Recommended Dietary Allowance
Energy	42% 1220kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 319g	88.8% 115g	130g per day for Men 19-50 years
Sugars	242% 175g	126% 91g	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	119% 86.4g	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	% 87g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	63% 24g	38g per day for Men 19-50 years
Protein	23.2% 13g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Florida Oranges	Recommended Dietary Allowance
Vitamin A	62.2% 560μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.7% 0.62mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	39.2% 0.51mg	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	55% 220μg	42.5% 170μg	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	204% 184mg	500% 450mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	240% 288μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Florida Oranges	Recommended Dietary Allowance
Calcium	3% 30mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	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	68.8% 5.5mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	10.4% 0.24mg	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	45.7% 320mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	143% 4870mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	17.6% 652g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Plantains VS Florida Oranges per 1 kg

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

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

• 1 kilogram of Yellow Plantains has 5.1 times more Vitamin A, 1.9 times more Vitamin B2, 1.7 times more Vitamin B3, 4.7 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.6 times more Vitamin B1 and 2.4 times more Vitamin C than Raw Yellow Plantains.
• Both Yellow Plantains and Florida Oranges provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Yellow Plantains as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Yellow Plantains vs Florida Oranges:

• 1 kilogram of Yellow Plantains has 1.9 times more Copper, 6.1 times more Iron, 3.6 times more Magnesium, 6 times more Manganese, 2.7 times more Phosphorus, 2.9 times more Potassium and 3 times more Selenium than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 14.3 times more Calcium and 1.3 times more Water than Raw Yellow Plantains.
• 1 kilogram of Yellow Plantains lack sufficient amounts of Calcium
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Selenium
• Both Raw Yellow Plantains as well as Raw Florida Oranges lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yellow Plantains has 2.7 times more Energy, 2.8 times more Carbohydrate, 1.9 times more Sugars and 1.9 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.4 times more Fiber than Raw Yellow Plantains.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Yellow Plantains as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.