Comparing Nutrients in 500 calories Boiled Green Plantains VS Valencia Oranges

Weight per 500 calories

• Boiled Green Plantains: 413g
• Valencia Oranges: 1020g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	93% 121g	130g per day for Men 19-50 years
Sugars	13% 9.3g	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% 1.45g	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	% 1.57g	NA	g per day for Men 19-50 years
Sucrose	% 6.3g	NA	g per day for Men 19-50 years
Fiber	28.3% 10.7g	67% 25.5g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	49.5% 0.64mg	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	49.6% 198μg	99% 398μg	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	41.8% 37.6mg	550% 495mg	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	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	42% 0.38mg	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	15.5% 1.24mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	27.5% 116mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	10.2% 0.23mg	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	14% 99mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.55% 8.26mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.26% 0.58mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	7.7% 285g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Boiled Green Plantains as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 500 kcal.