Comparing Nutrients in 5 ounces Boiled Green Plantains VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Green Plantains	Florida Oranges	Recommended Dietary Allowance
Energy	5.9% 172kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.11% 0.035g	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	0.26% 0.044g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	18% 13g	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	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 2.15g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	8.95% 3.4g	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	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	4.36% 0.057mg	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	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	5.56% 0.072mg	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	6.02% 24μg	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	71% 63.8mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Florida Oranges	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	6.14% 0.055mg	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	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	1.48% 0.034mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	2.65% 98g	3.34% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Green Plantains vs Florida Oranges:

• Boiled Green Plantains have 1.6 times more Vitamin B2, 1.5 times more Vitamin B5, 4.3 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 2 times more Vitamin B1 and 4.9 times more Vitamin C than Boiled Green Plantains.
• Both Boiled Green Plantains and Raw Florida Oranges have similar amounts of Vitamin B3 per 5 oz.

Comparing minerals per 5 ounces for Boiled Green Plantains vs Florida Oranges:

• Boiled Green Plantains have 2.1 times more Copper, 3.3 times more Iron, 2.8 times more Magnesium, 4.5 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 14.3 times more Calcium and 1.3 times more Water than Boiled Green Plantains.
• Both Boiled Green Plantains as well as Raw Florida Oranges have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Green Plantains have 2.6 times more Energy, 2.4 times more Omega 3, 2.5 times more Carbohydrate and 1.6 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 4.1 times more Sugars than Boiled Green Plantains.
• Both Boiled Green Plantains and Raw Florida Oranges have similar amounts of Fiber per 5 oz.
• Both Boiled Green Plantains as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 5 oz.