Comparing Nutrients in 1 pound Florida Oranges VS Fried Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Fried Green Plantains	2%	34%	64%

Macro Nutrients

	Florida Oranges	Fried Green Plantains	Recommended Dietary Allowance
Energy	7.2% 209kcal	48.3% 1402kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	55.2% 53.6g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	52.3% 16.7g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	61% 0.98g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	62.6% 10.7g	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	172% 223g	130g per day for Men 19-50 years
Sugars	57% 41.5g	22.7% 16.5g	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	4.13% 3g	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	% 2.77g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	28.6% 11g	41.8% 16g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	30.2% 272μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	92% 1.2mg	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	19.3% 77μg	17% 68μg	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	227% 204mg	17% 15.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Fried Green Plantains	Recommended Dietary Allowance
Calcium	19.5% 195mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	92% 0.83mg	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	5.1% 0.41mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	37% 0.85mg	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	7.78% 54.4mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	64.3% 2186mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	10.7% 395g	4.42% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Fried Green Plantains per 1 lb

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

Lets compare vitamin content per 1 pound of Florida Oranges vs Fried Green Plantains:

• 1 pound of Florida Oranges has 2.1 times more Vitamin B1 and 13.2 times more Vitamin C than Fried Green Plantains.
• While 1 lb of Fried Green Plantains contains 5.5 times more Vitamin A, 2.6 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B5 and 5.2 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and Fried Green Plantains provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A

Comparing minerals per 1 pound for Florida Oranges vs Fried Green Plantains:

• 1 pound of Florida Oranges has 10.8 times more Calcium and 2.4 times more Water than Fried Green Plantains.
• While 1 lb of Fried Green Plantains contains 4.7 times more Copper, 7.4 times more Iron, 5.8 times more Magnesium, 7.8 times more Manganese, 3.7 times more Phosphorus, 2.9 times more Potassium and 2.9 times more Zinc than Raw Florida Oranges.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 1 pound of Fried Green Plantains lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 2.5 times more Sugars than Fried Green Plantains.
• While 1 lb of Fried Green Plantains contains 6.7 times more Energy, 56.2 times more Fat, 147.6 times more Saturated Fat, 19.5 times more Omega 3, 75.7 times more Omega 6, 4.3 times more Carbohydrate, 1.5 times more Fiber and 2.1 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein