Comparing Nutrients in 5 ounces Green Plantains VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Green Plantains	Valencia Oranges	Recommended Dietary Allowance
Energy	7.43% 215kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	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	40% 52g	13% 17g	130g per day for Men 19-50 years
Sugars	4.48% 3.25g	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	2% 1.45g	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	% 1.55g	NA	g per day for Men 19-50 years
Sucrose	% 0.26g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	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	4.87% 0.78mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	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	9.92% 39.7μg	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	32% 28.6mg	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

	Green Plantains	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	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	13.3% 1.06mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	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	6.28% 44mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	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	2.3% 0.26mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	2.34% 86.6g	3.3% 122g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 2.5 times more Vitamin B2, 2 times more Vitamin B3 and 2.1 times more Vitamin B5 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Green Plantains.
• Both Raw Green Plantains and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.

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

• Raw Green Plantains have 3.1 times more Copper, 8.3 times more Iron, 4.1 times more Magnesium, 4.7 times more Manganese, 1.8 times more Phosphorus, 2.4 times more Potassium and 3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 20 times more Calcium and 1.4 times more Water than Raw Green Plantains.

Comparison of macro-nutrients per 5 ounces:

• Raw Green Plantains have 3.1 times more Energy, 3.1 times more Carbohydrate and 1.2 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Omega 3 than Raw Green Plantains.
• Both Raw Green Plantains and Raw Valencia Oranges have similar amounts of Fiber per 5 oz.
• Both Raw Green Plantains as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 5 oz.