Comparing Nutrients in 500 calories Green Plantains VS Valencia Oranges

Weight per 500 calories

• Green Plantains: 329g
• Valencia Oranges: 1020g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	1.23% 0.02g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	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% 121g	93% 121g	130g per day for Men 19-50 years
Sugars	10.4% 7.53g	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	4.63% 3.36g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.59g	NA	g per day for Men 19-50 years
Fiber	19% 7.24g	67% 25.5g	38g per day for Men 19-50 years
Protein	7.34% 4.1g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	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	27.4% 0.33mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.74mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	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	23% 92μg	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	74% 66.4mg	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.66% 6.58mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	42.4% 0.38mg	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	31% 2.47mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	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	14.6% 102mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	41.7% 1418mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.44% 6.58mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.59mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	5.43% 201g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

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