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

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Energy	7.66% 222kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	25.7% 8.24g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	54% 9.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	142% 185g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	% 22.5g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 54g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	38% 14.5g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	11.5% 6.44g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	33.3% 299μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	23.7% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	54.4% 2.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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

	Navel Oranges	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Calcium	19.5% 195mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	7.37% 0.59mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	10.5% 390g	6% 222g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Plantains, yellow, fried, Latino restaurant per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Plantains, yellow, fried, Latino restaurant to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Navel Oranges has 2.6 times more Vitamin B2 than Plantains, yellow, fried, Latino restaurant.
• While 1 lb of Plantains, yellow, fried, Latino restaurant contains 5.5 times more Vitamin A, 2 times more Vitamin B3, 2.3 times more Vitamin B5, 3.7 times more Vitamin B6, 7.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Plantains, yellow, fried, Latino restaurant provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Plantains, yellow, fried, Latino restaurant have insufficient amounts of Vitamin B2

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

• 1 pound of Navel Oranges has 7.2 times more Calcium and 1.8 times more Water than Plantains, yellow, fried, Latino restaurant.
• While 1 lb of Plantains, yellow, fried, Latino restaurant contains 3 times more Copper, 4.8 times more Iron, 4.1 times more Magnesium, 9.7 times more Manganese, 1.9 times more Phosphorus, 3.1 times more Potassium and 3 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 pound of Plantains, yellow, fried, Latino restaurant lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Plantains, yellow, fried, Latino restaurant lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Plantains, yellow, fried, Latino restaurant contains 4.8 times more Energy, 50.1 times more Fat, 106.8 times more Saturated Fat, 24.3 times more Omega 3, 87.7 times more Omega 6, 3.3 times more Carbohydrate, 2.6 times more Sugars, 2.2 times more Fructose, 1.5 times more Fiber and 1.6 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein