Comparing Nutrients in 300 calories Boiled Green Plantains VS Florida Oranges

Weight per 300 calories

• Boiled Green Plantains: 248g
• Florida Oranges: 652g

Boiled Green Plantains have 2.6 times more energy per 100g than Florida Oranges. It has average energy density when compared to other foods. Raw Florida Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Green Plantains	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	4.03% 0.064g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	1.2% 0.2g	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	58% 75.3g	130g per day for Men 19-50 years
Sugars	7.7% 5.58g	82.2% 59.6g	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	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	41% 15.7g	38g per day for Men 19-50 years
Protein	4.83% 2.7g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.04% 0.97mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	25.6% 0.33mg	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	27.7% 111μg	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	326% 293mg	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	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.85% 9.42μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Florida Oranges	Recommended Dietary Allowance
Calcium	0.74% 7.44mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	28.3% 0.25mg	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	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.4mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	6.8% 0.16mg	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	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.93% 3.26μg	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	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	4.63% 171g	15.4% 568g	3700g per day for Men 19-50 years

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

• Boiled Green Plantains have 1.6 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 5.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 13 times more Vitamin C than Boiled Green Plantains.
• Both Boiled Green Plantains and Raw Florida Oranges have similar amounts of Vitamin B9 per 300 kcal.

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

• Boiled Green Plantains have 1.3 times more Iron and 1.7 times more Manganese than Raw Florida Oranges.
• While Raw Florida Oranges contain 37.7 times more Calcium, 1.3 times more Copper, 1.3 times more Phosphorus, 1.5 times more Potassium, more Selenium, 1.5 times more Zinc and 3.3 times more Water than Boiled Green Plantains.
• Both Boiled Green Plantains and Raw Florida Oranges have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Florida Oranges contain 10.7 times more Sugars, 2.4 times more Fiber and 1.7 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Raw Florida Oranges have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Boiled Green Plantains as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 300 kcal.