Comparing Nutrients in 1 pound Green Plantains VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Green Plantains	Navel Oranges	Recommended Dietary Allowance
Energy	23.8% 689kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	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	128% 166g	43.8% 57g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	6.4% 4.63g	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	% 4.94g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 19.4g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	10% 5.67g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	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	37.8% 0.45mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	31.8% 127μg	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	102% 92mg	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	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Navel Oranges	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	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	42.5% 3.4mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	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	20% 141mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	NA	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	7.42% 0.82mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	7.5% 277g	10.5% 390g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 1.5 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3 and 2 times more Vitamin B5 than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.9 times more Vitamin C than Raw Green Plantains.
• Both Raw Green Plantains and Raw Navel Oranges have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.

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

• Raw Green Plantains have 3 times more Copper, 5.8 times more Iron, 3.7 times more Magnesium, 3.8 times more Manganese, 1.3 times more Phosphorus, 2.6 times more Potassium and 2.3 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 21.5 times more Calcium and 1.4 times more Water than Raw Green Plantains.

Comparison of macro-nutrients per 1 pound:

• Raw Green Plantains have 3.1 times more Energy, 2.9 times more Carbohydrate and 1.4 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.7 times more Sugars and 2.2 times more Fructose than Raw Green Plantains.
• Both Raw Green Plantains and Raw Navel Oranges have similar amounts of Fiber per 1 lb.
• Both Raw Green Plantains as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Glucose and Sucrose in 1 lb.