Comparing Nutrients in 1 pound Oranges VS Plantains, yellow, fried, Latino restaurant

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Plantains, yellow, fried, Latino restaurant	2%	29%	69%

Macro Nutrients

	Oranges	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Energy	7.35% 213kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	25.7% 8.24g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	54% 9.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	142% 185g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	136% 99g	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	NA	30.4% 22g	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	NA	% 22.5g	g per day for Men 19-50 years
Sucrose	NA	% 54g	g per day for Men 19-50 years
Fiber	28.6% 11g	38% 14.5g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	11.5% 6.44g	56g per day for Men 19-50 years

Vitamins

	Oranges	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	33.3% 299μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	23.7% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	54.4% 2.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	101% 1.3mg	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	34% 136μg	NA	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	268% 241mg	NA	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	5.44% 0.82mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Calcium	18% 181mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	58.5% 0.53mg	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	5.67% 0.45mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	55.2% 1.27mg	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	9.07% 63.5mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	10.6% 393g	6% 222g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Plantains, yellow, fried, Latino restaurant:

• Raw Oranges have 1.2 times more Vitamin B1 and 2 times more Vitamin B2 than Plantains, yellow, fried, Latino restaurant.
• While Plantains, yellow, fried, Latino restaurant contain 6 times more Vitamin A, 3 times more Vitamin B3, 2.4 times more Vitamin B5, 4.8 times more Vitamin B6, 6.1 times more Vitamin E and more Vitamin K than Raw Oranges.

Comparing minerals per 1 pound for Oranges vs Plantains, yellow, fried, Latino restaurant:

• Raw Oranges have 6.7 times more Calcium and 1.8 times more Water than Plantains, yellow, fried, Latino restaurant.
• While Plantains, yellow, fried, Latino restaurant contain 2.6 times more Copper, 6.2 times more Iron, 4.5 times more Magnesium, 11.2 times more Manganese, 3.1 times more Phosphorus, 2.8 times more Potassium and 3.4 times more Zinc than Raw Oranges.
• Both Raw Oranges as well as Plantains, yellow, fried, Latino restaurant have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Plantains, yellow, fried, Latino restaurant contain 5 times more Energy, 62.6 times more Fat, 121.1 times more Saturated Fat, 31.3 times more Omega 3, 112.1 times more Omega 6, 3.5 times more Carbohydrate, 2.3 times more Sugars, 1.3 times more Fiber and 1.5 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Plantains, yellow, fried, Latino restaurant have insufficient amounts of Glucose and Sucrose in 1 lb.