Comparing Nutrients in 1 pound Florida Oranges VS Yellow Plantains

Macros Ratio

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

Macro Nutrients

	Florida Oranges	Yellow Plantains	Recommended Dietary Allowance
Energy	7.2% 209kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	111% 145g	130g per day for Men 19-50 years
Sugars	57% 41.5g	110% 79.4g	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	54% 39g	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	% 39.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.82g	g per day for Men 19-50 years
Fiber	28.6% 11g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Yellow Plantains	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	84.4% 1.1mg	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	19.3% 77μg	25% 100μg	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	227% 204mg	93% 83.5mg	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	5.44% 0.82mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	109% 131μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Yellow Plantains	Recommended Dietary Allowance
Calcium	19.5% 195mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	37.3% 0.34mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	28.4% 0.65mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	65% 2209mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	10.7% 395g	8% 296g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Yellow Plantains per 1 lb

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

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

• 1 pound of Florida Oranges has 1.6 times more Vitamin B1 and 2.4 times more Vitamin C than Yellow Plantains.
• While 1 lb of Raw Yellow Plantains contains 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 Raw Florida Oranges.
• Both Florida Oranges and Yellow Plantains provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Florida Oranges as well as Raw Yellow Plantains have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Florida Oranges has 14.3 times more Calcium and 1.3 times more Water than Yellow Plantains.
• While 1 lb of Raw Yellow Plantains contains 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 Raw Florida Oranges.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Selenium
• 1 pound of Yellow Plantains lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw Yellow Plantains lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

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