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Comparing Nutrients in 500 calories Green PlantainsVS Oranges

Weight per 500 calories

Green Plantains
329g
Oranges
1064g

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 500 calories - Green Plantains or Oranges?

Macros Ratio

Protein Fat Carbs

Green Plantains
3%
0%
97%
Oranges
7%
2%
91%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.24%0.23g
Fat
1.3%1.28g
0.23 gvs1.28 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.24%0.4g
Saturated Fat
0.5%0.16g
0.4 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.23%0.02g
Omega 3
4.65%0.074g
0.02 gvs0.074 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.48%0.082g
Omega 6
1.13%0.19g
0.082 gvs0.19 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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93%121g
Carbohydrate
96%125g
121 gvs125 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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10.4%7.53g
Sugars
137%99g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.53 gvs99 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.63%3.36g
Fructose
NA
≤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]
3.36 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%3.6g
Glucose
NA
3.6 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.59g
Sucrose
NA
0.59 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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19%7.24g
Fiber
67%25.5g
7.24 gvs25.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.34%4.1g
Protein
18%10g
4.1 gvs10 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
13%117μg
RAE, retinol activity equivalents
NA μgvs117 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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27.4%0.33mg
Vitamin B1
77%0.93mg
Thiamine
0.33 mgvs0.93 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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25.3%0.33mg
Vitamin B2
32.7%0.43mg
Riboflavin
0.33 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg
Vitamin B3
18.8%3mg
Niacin, nicotinic acid, niacinamide
1.8 mgvs3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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35%1.74mg
Vitamin B5
53%2.66mg
Pantothenic acid
1.74 mgvs2.66 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17.7%0.23mg
Vitamin B6
49%0.64mg
Pyridoxine
0.23 mgvs0.64 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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23%92μg
Vitamin B9
79.8%319μg
Folates and Folic Acid
92 μgvs319 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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74%66.4mg
Vitamin C
629%566mg
Ascorbic acid
66.4 mgvs566 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
12.8%1.9mg
Tocopherols and Tocotrienols
NA mgvs1.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.66%6.58mg
Calcium
42.6%426mg
6.58 mgvs426 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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42.4%0.38mg
Copper
53%0.48mg
0.38 mgvs0.48 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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31%2.47mg
Iron
13.3%1.06mg
2.47 mgvs1.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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32%135mg
Magnesium
25.3%106mg
135 mgvs106 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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15.6%0.36mg
Manganese
11.6%0.27mg
0.36 mgvs0.27 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14.6%102mg
Phosphorus
21.3%149mg
102 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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41.7%1418mg
Potassium
56.6%1926mg
1418 mgvs1926 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
9.67%5.3μg
NA μgvs5.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.44%6.58mg
Sodium
0%0mg
6.58 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.4%0.59mg
Zinc
6.77%0.74mg
0.59 mgvs0.74 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.43%201g
Water
25%923g
201 gvs923 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Green Plantains vs Oranges:
Comparing minerals per 500 calories for Green Plantains vs Oranges:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: