Comparing Nutrients in 1 pound Oranges with Peel VS Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Yellow Plantains	4%	2%	94%

Macro Nutrients

	Oranges with Peel	Yellow Plantains	Recommended Dietary Allowance
Energy	9.85% 286kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	111% 145g	130g per day for Men 19-50 years
Sugars	NA	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	53.7% 20.4g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Yellow Plantains	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	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	17.4% 0.23mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	93% 83.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	109% 131μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Yellow Plantains	Recommended Dietary Allowance
Calcium	31.8% 318mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	65% 2209mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	10% 373g	8% 296g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Yellow Plantains per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel 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 Oranges with Peel vs Yellow Plantains:

• 1 pound of Oranges with Peel has 1.6 times more Vitamin B1, 1.4 times more Vitamin B9 and 3.9 times more Vitamin C than Yellow Plantains.
• While 1 lb of Raw Yellow Plantains contains 4.3 times more Vitamin A, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.6 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Yellow Plantains provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Yellow Plantains have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Yellow Plantains:

• 1 pound of Oranges with Peel has 23.3 times more Calcium, 1.5 times more Iron and 1.3 times more Water than Yellow Plantains.
• While 1 lb of Raw Yellow Plantains contains 1.3 times more Copper, 2.6 times more Magnesium, 1.5 times more Phosphorus, 2.5 times more Potassium and 2.1 times more Selenium than Raw Oranges with Peel .
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium
• 1 pound of Yellow Plantains lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Raw Yellow Plantains lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 2.6 times more Fiber than Yellow Plantains.
• While 1 lb of Raw Yellow Plantains contains 1.9 times more Energy and 2.1 times more Carbohydrate than Raw Oranges with Peel .
• Both Oranges with Peel and Yellow Plantains offer comparable quantities of Protein per one pound.
• Both Raw Oranges with Peel as well as Raw Yellow Plantains provide inadequate amounts of Omega 3 and Omega 6 in one pound.