Comparing Nutrients in 300 calories Green Plantains VS Oranges

Weight per 300 calories

• Green Plantains: 197g
• Oranges: 638g

Green Plantains have 3.2 times more energy per 100g than Oranges. It has above average energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Green Plantains	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	57.7% 75g	130g per day for Men 19-50 years
Sugars	6.23% 4.5g	82.3% 59.7g	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	2.78% 2g	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	% 2.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	11.4% 4.34g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	4.4% 2.47g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Oranges	Recommended Dietary Allowance
Vitamin A	NA	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	29.5% 0.38mg	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	14% 55.3μg	48% 191μg	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	44.3% 40mg	377% 340mg	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	7.66% 1.15mg	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	Oranges	Recommended Dietary Allowance
Calcium	0.39% 3.95mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	32% 0.29mg	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	18.5% 1.5mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	9.35% 0.22mg	6.94% 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	8.74% 61mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.95mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.23% 0.36mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	3.26% 121g	15% 554g	3700g per day for Men 19-50 years

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

• Raw Oranges contain 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 2.8 times more Vitamin B6, 3.5 times more Vitamin B9 and 8.5 times more Vitamin C than Raw Green Plantains.

Comparing minerals per 300 calories for Green Plantains vs Oranges:

• Raw Green Plantains have 2.3 times more Iron, 1.3 times more Magnesium and 1.3 times more Manganese than Raw Oranges.
• While Raw Oranges contain 64.7 times more Calcium, 1.3 times more Copper, 1.5 times more Phosphorus, 1.4 times more Potassium, 1.3 times more Zinc and 4.6 times more Water than Raw Green Plantains.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges contain 13.2 times more Sugars, 3.5 times more Fiber and 2.4 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Green Plantains as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Glucose and Sucrose in 300 kcal.