Comparing Nutrients in 5 ounces Boiled Green Plantains VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Boiled Green Plantains	Fresh Orange juice	Recommended Dietary Allowance
Energy	5.9% 172kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.074g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	16.4% 12g	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	0.68% 0.5g	4.14% 3g	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	% 0.54g	% 2.57g	g per day for Men 19-50 years
Sucrose	% 2.15g	% 5.87g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	NA	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	4.36% 0.057mg	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	17% 68μg	10.6% 42.5μg	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	14.3% 13mg	78.7% 71mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Fresh Orange juice	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	5.3% 0.43mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	0.86% 0.02mg	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	4.86% 34mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	2.65% 98g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Fresh Orange juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Green Plantains versus 5 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Green Plantains vs Fresh Orange juice:

• 5 ounces of Boiled Green Plantains have 2.2 times more Vitamin B2, 2 times more Vitamin B5, 5.5 times more Vitamin B6, 1.6 times more Vitamin B9 and 38 times more Vitamin K than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.8 times more Vitamin B1 and 5.5 times more Vitamin C than Boiled Green Plantains.
• Both Boiled Green Plantains and Fresh Orange juice provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin K

Comparing minerals per 5 ounces for Boiled Green Plantains vs Fresh Orange juice:

• 5 ounces of Boiled Green Plantains have 1.8 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 7.8 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Potassium than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.3 times more Water than Boiled Green Plantains.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Manganese
• Both Boiled Green Plantains as well as Raw Orange juice lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Green Plantains have 2.7 times more Energy, 2.8 times more Carbohydrate and 13 times more Fiber than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 3.7 times more Sugars and 6.1 times more Fructose than Boiled Green Plantains.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy and Fiber
• Both Boiled Green Plantains as well as Raw Orange juice provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.