Comparing Nutrients in 1 pound Chilled Orange Juice VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Chilled Orange Juice	Boiled Green Plantains	Recommended Dietary Allowance
Energy	7.66% 222kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	102% 132g	130g per day for Men 19-50 years
Sugars	52% 37.7g	14% 10.2g	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	2.2% 1.6g	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	% 9.43g	% 1.72g	g per day for Men 19-50 years
Sucrose	% 18g	% 6.9g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	31% 11.8g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	8.83% 4.94g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	76.8% 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	21.5% 86μg	54.4% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	169% 152mg	46% 41.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.05% 0.91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14.4% 17.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	5% 50mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	40.3% 0.36mg	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	7.37% 0.59mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	21.5% 0.49mg	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	11% 77mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	23.7% 807mg	38.6% 1311mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10.7% 396g	8.47% 313g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Boiled Green Plantains per 1 lb

Compare the macro and micronutrient content in 1 lb of Chilled Orange Juice versus 1 lb of Boiled Green Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Chilled Orange Juice vs Boiled Green Plantains:

• 1 pound of Chilled Orange Juice has 3.7 times more Vitamin C than Boiled Green Plantains.
• While 1 lb of Boiled Green Plantains contains 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 2.9 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Boiled Green Plantains provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin B3 and Vitamin K

Comparing minerals per 1 pound for Chilled Orange Juice vs Boiled Green Plantains:

• 1 pound of Chilled Orange Juice has 1.3 times more Water than Boiled Green Plantains.
• While 1 lb of Boiled Green Plantains contains 1.9 times more Copper, 2.3 times more Iron, 2.5 times more Magnesium, 4.7 times more Manganese, 1.4 times more Phosphorus and 1.6 times more Potassium than Chilled Orange Juice from Concentrate.
• 1 pound of Chilled Orange Juice lack sufficient amounts of Iron and Manganese
• Both Chilled Orange Juice from Concentrate as well as Boiled Green Plantains lack sufficient amounts of Calcium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chilled Orange Juice has 3.7 times more Sugars and 6.4 times more Fructose than Boiled Green Plantains.
• While 1 lb of Boiled Green Plantains contains 2.5 times more Energy, 2.5 times more Carbohydrate and 8.7 times more Fiber than Chilled Orange Juice from Concentrate.
• 1 pound of Chilled Orange Juice provide inadequate amounts of Energy and Fiber
• Both Chilled Orange Juice from Concentrate as well as Boiled Green Plantains provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.