Comparing Nutrients in 5 ounces Fried Green Plantains VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Fried Green Plantains	Valencia Oranges	Recommended Dietary Allowance
Energy	15% 438kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.7g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.23g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.33g	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	53.6% 69.7g	13% 17g	130g per day for Men 19-50 years
Sugars	7.1% 5.15g	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	1.3% 0.94g	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	% 0.86g	NA	g per day for Men 19-50 years
Sucrose	% 3.35g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	9.45% 85μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.55% 0.067mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.25% 1.16mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.8% 0.37mg	6.87% 0.089mg	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	5.3% 21.3μg	14% 55.3μg	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	5.35% 4.8mg	76.4% 68.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Green Plantains	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	5.83% 0.052mg	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	12% 0.95mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.2mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	1.4% 0.033mg	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	8.9% 62.4mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	1.4% 51g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Fried Green Plantains vs Valencia Oranges:

• Fried Green Plantains have 5 times more Vitamin A, 2.6 times more Vitamin B2, 3 times more Vitamin B3, 1.6 times more Vitamin B5 and 4.2 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Vitamin B1, 2.6 times more Vitamin B9 and 14.3 times more Vitamin C than Fried Green Plantains.

Comparing minerals per 5 ounces for Fried Green Plantains vs Valencia Oranges:

• Fried Green Plantains have 4.9 times more Copper, 7.4 times more Iron, 5.8 times more Magnesium, 8.2 times more Manganese, 2.6 times more Phosphorus, 2.7 times more Potassium and 3.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 10 times more Calcium and 2.4 times more Water than Fried Green Plantains.

Comparison of macro-nutrients per 5 ounces:

• Fried Green Plantains have 6.3 times more Energy, 39.4 times more Fat, 105.4 times more Saturated Fat, 13.4 times more Omega 3, 53.4 times more Omega 6, 4.1 times more Carbohydrate, 1.4 times more Fiber and 1.4 times more Protein than Raw Valencia Oranges.
• Both Fried Green Plantains as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 5 oz.