Comparing Nutrients in 1 pound Boiled Green Plantains VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Green Plantains	Navel Oranges	Recommended Dietary Allowance
Energy	19% 549kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	43.8% 57g	130g per day for Men 19-50 years
Sugars	14% 10.2g	53% 38.6g	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	2.2% 1.6g	14% 10.2g	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	% 1.72g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 6.9g	% 19.4g	g per day for Men 19-50 years
Fiber	31% 11.8g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	27.6% 0.36mg	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	54.4% 218μg	38.6% 154μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46% 41.3mg	298% 268mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Navel Oranges	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	19.7% 0.18mg	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	17% 1.36mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	5.7% 0.13mg	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	15.6% 109mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	38.6% 1311mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	8.47% 313g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Green Plantains vs Navel Oranges:

• Boiled Green Plantains have 1.3 times more Vitamin B2, 1.5 times more Vitamin B5, 2.8 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Vitamin B1 and 6.5 times more Vitamin C than Boiled Green Plantains.
• Both Boiled Green Plantains and Raw Navel Oranges have similar amounts of Vitamin B3 per 1 lb.

Comparing minerals per 1 pound for Boiled Green Plantains vs Navel Oranges:

• Boiled Green Plantains have 2.1 times more Copper, 2.3 times more Iron, 2.5 times more Magnesium, 3.8 times more Manganese, 1.7 times more Potassium and 1.8 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 14.3 times more Calcium than Boiled Green Plantains.
• Both Boiled Green Plantains and Raw Navel Oranges have similar amounts of Phosphorus and Water per 1 lb.
• Both Boiled Green Plantains as well as Raw Navel Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Green Plantains have 2.5 times more Energy, 2.9 times more Omega 3 and 2.3 times more Carbohydrate than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.8 times more Sugars and 6.4 times more Fructose than Boiled Green Plantains.
• Both Boiled Green Plantains and Raw Navel Oranges have similar amounts of Fiber and Protein per 1 lb.
• Both Boiled Green Plantains as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 lb.