Comparing Nutrients in 5 ounces Boiled Green Plantains VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Green Plantains	Oranges with Peel	Recommended Dietary Allowance
Energy	5.9% 172kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.074g	0.37% 0.062g	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	17% 22g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	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	16.8% 6.38g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	2.05% 18.4μg	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	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	10% 0.13mg	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	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	4.5% 5.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	8.98% 0.081mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	NA	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	2.65% 98g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Oranges with Peel per 5 oz

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

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

• 5 ounces of Boiled Green Plantains have 1.3 times more Vitamin B2, 2.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2 times more Vitamin B1, 1.3 times more Vitamin B3 and 7.8 times more Vitamin C than Boiled Green Plantains.
• Both Boiled Green Plantains and Oranges with Peel provide similar amounts of Vitamin B5 per five ounces.

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

• 5 ounces of Boiled Green Plantains have 1.4 times more Copper, 2 times more Magnesium and 1.5 times more Potassium than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 23.3 times more Calcium and 2.7 times more Iron than Boiled Green Plantains.
• Both Boiled Green Plantains and Oranges with Peel contain similar levels of Phosphorus per five ounces.
• 5 ounces of Boiled Green Plantains lack sufficient amounts of Calcium
• Both Boiled Green Plantains as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Green Plantains have 1.9 times more Energy and 1.9 times more Carbohydrate than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.7 times more Fiber than Boiled Green Plantains.
• 5 ounces of Boiled Green Plantains provide inadequate amounts of Protein
• Both Boiled Green Plantains as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in five ounces.