Comparing Nutrients in 300 calories Green Plantains VS Valencia Oranges

Weight per 300 calories

• Green Plantains: 197g
• Valencia Oranges: 612g

Green Plantains have 3.1 times more energy per 100g than Valencia Oranges. It has above average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Green Plantains	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	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	55.7% 72.4g	56% 72.8g	130g per day for Men 19-50 years
Sugars	6.23% 4.5g	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	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	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	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	16.4% 0.2mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	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	14% 55.3μg	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	44.3% 40mg	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.39% 3.95mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	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	18.5% 1.5mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	9.35% 0.22mg	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	8.74% 61mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	3.26% 121g	14.3% 529g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges contain 2.7 times more Vitamin B1, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 2.8 times more Vitamin B6, 4.3 times more Vitamin B9 and 7.4 times more Vitamin C than Raw Green Plantains.
• Both Raw Green Plantains and Raw Valencia Oranges have similar amounts of Vitamin B2 per 300 kcal.

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

• Raw Green Plantains have 2.7 times more Iron, 1.3 times more Magnesium and 1.5 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 62 times more Calcium, 1.7 times more Phosphorus, 1.3 times more Potassium and 4.4 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Raw Valencia Oranges have similar amounts of Copper and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges contain 8.3 times more Omega 3, 3.5 times more Fiber and 2.6 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Green Plantains as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 300 kcal.