Comparing Nutrients in 300 calories Boiled Green Plantains VS Valencia Oranges

Weight per 300 calories

• Boiled Green Plantains: 248g
• Valencia Oranges: 612g

Boiled Green Plantains have 2.5 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Boiled Green Plantains or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Green Plantains	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	4.03% 0.064g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.3g	56% 72.8g	130g per day for Men 19-50 years
Sugars	7.7% 5.58g	NA	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	1.2% 0.87g	NA	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	% 0.94g	NA	g per day for Men 19-50 years
Sucrose	% 3.77g	NA	g per day for Men 19-50 years
Fiber	17% 6.45g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	4.83% 2.7g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.04% 0.97mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	29.7% 0.39mg	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	29.8% 119μg	59.7% 239μg	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	25% 22.6mg	330% 297mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.85% 9.42μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.74% 7.44mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	25% 0.23mg	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	9.3% 0.74mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.4mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	6.12% 0.14mg	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	8.5% 59.5mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 4.96mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.16% 0.35mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	4.63% 171g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Green Plantains vs Valencia Oranges:

• Boiled Green Plantains have 1.4 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2 times more Vitamin B9 and 13.2 times more Vitamin C than Boiled Green Plantains.

Comparing minerals per 300 calories for Boiled Green Plantains vs Valencia Oranges:

• Boiled Green Plantains have 1.3 times more Iron and 1.9 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 32.9 times more Calcium, 1.7 times more Phosphorus, 1.5 times more Potassium and 3.1 times more Water than Boiled Green Plantains.
• Both Boiled Green Plantains and Raw Valencia Oranges have similar amounts of Copper, Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges contain 1.5 times more Omega 3, 2.4 times more Fiber and 2.4 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled Green Plantains as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 300 kcal.