Comparing Nutrients in 500 calories Yellow Plantains VS Canned Orange Juice

Weight per 500 calories

• Yellow Plantains: 410g
• Canned Orange Juice: 1064g

Yellow Plantains have 2.6 times more energy per 100g than Canned Orange Juice. It has average energy density when compared to other foods. Unsweetened Canned Orange Juice having low energy density.

Discover which food has more nutrients per 500 calories - Yellow Plantains or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Yellow Plantains	Canned Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.48% 1.43g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	90% 117g	130g per day for Men 19-50 years
Sugars	99% 71.8g	129% 93g	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	49% 35.4g	35.7% 26g	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	% 35.6g	% 24g	g per day for Men 19-50 years
Sucrose	% 0.74g	% 43g	g per day for Men 19-50 years
Fiber	18.3% 6.97g	8.4% 3.2g	38g per day for Men 19-50 years
Protein	9.5% 5.33g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	25.5% 230μg	10.6% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.75mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	25.4% 0.33mg	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	22.5% 90μg	64% 255μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	83.8% 75.4mg	356% 320mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	0.89% 1.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Canned Orange Juice	Recommended Dietary Allowance
Calcium	1.23% 12.3mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	33.7% 0.3mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.32% 333μg	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	28% 2.25mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	35% 148mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	9.7% 0.22mg	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	18.7% 131mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	58.7% 1996mg	57.6% 1957mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.4mg	2.84% 42.6mg	1500mg per day for Men 19-50 years
Zinc	7.08% 0.78mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	7.22% 267g	25.2% 933g	3700g per day for Men 19-50 years

Yellow Plantains VS Canned Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Yellow Plantains or Canned Orange Juice?

Lets compare vitamin content per 500 calories of Yellow Plantains vs Canned Orange Juice:

• 500 calories of Yellow Plantains have 2.4 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 3 times more Vitamin B6 and 111 times more Vitamin K than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 1.6 times more Vitamin B1, 1.6 times more Vitamin B5, 2.8 times more Vitamin B9, 4.2 times more Vitamin C and more Vitamin E than Raw Yellow Plantains.
• 500 calories of Yellow Plantains have insufficient amounts of Vitamin E
• 500 calories of Canned Orange Juice have insufficient amounts of Vitamin K
• Both Raw Yellow Plantains as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Yellow Plantains vs Canned Orange Juice:

• 500 calories of Yellow Plantains have 1.3 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 2.6 times more Manganese and 5.8 times more Selenium than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 8.7 times more Calcium, 1.4 times more Phosphorus and 3.5 times more Water than Raw Yellow Plantains.
• Both Yellow Plantains and Canned Orange Juice contain similar levels of Potassium per 500 calories.
• 500 calories of Yellow Plantains lack sufficient amounts of Calcium
• 500 calories of Canned Orange Juice lack sufficient amounts of Manganese and Selenium
• Both Raw Yellow Plantains as well as Unsweetened Canned Orange Juice lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Yellow Plantains have 1.4 times more Fructose and 2.2 times more Fiber than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 1.3 times more Sugars and 1.4 times more Protein than Raw Yellow Plantains.
• Both Yellow Plantains and Canned Orange Juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Yellow Plantains provide inadequate amounts of Protein
• 500 calories of Canned Orange Juice provide inadequate amounts of Fiber
• Both Raw Yellow Plantains as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.