Comparing Nutrients in 5 ounces Valencia Oranges VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Valencia Oranges	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	7.58% 220kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	45% 58.6g	130g per day for Men 19-50 years
Sugars	NA	41.7% 30.2g	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	NA	7.47% 5.4g	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	NA	% 5.37g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	3.85% 2.15g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	7.1% 63.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	6.07% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	23% 0.3mg	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	18.8% 75μg	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	76.4% 68.7mg	26% 23.2mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.2% 18.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	6.93% 0.062mg	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	1.6% 0.13mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	10% 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	3.44% 24mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	20% 676mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.14% 79g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Baked Yellow Plantains per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Baked Yellow Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Baked Yellow Plantains:

• 5 ounces of Valencia Oranges have 3 times more Vitamin C than Baked Yellow Plantains.
• While 5 oz of Baked Yellow Plantains contain 3.8 times more Vitamin A, 3.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.1 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Baked Yellow Plantains provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Baked Yellow Plantains:

• 5 ounces of Valencia Oranges have 13.3 times more Calcium and 1.5 times more Water than Baked Yellow Plantains.
• While 5 oz of Baked Yellow Plantains contain 3.1 times more Iron, 4.1 times more Magnesium, 7.2 times more Manganese, 2.2 times more Phosphorus and 2.7 times more Potassium than Raw Valencia Oranges.
• Both Valencia Oranges and Baked Yellow Plantains contain similar levels of Copper per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 5 ounces of Baked Yellow Plantains lack sufficient amounts of Calcium
• Both Raw Valencia Oranges as well as Baked Yellow Plantains lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Baked Yellow Plantains contain 3.2 times more Energy, 3.5 times more Carbohydrate and 1.5 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Baked Yellow Plantains offer comparable quantities of Fiber per five ounces.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Baked Yellow Plantains provide inadequate amounts of Omega 3 and Omega 6 in five ounces.