Comparing Nutrients in 7 ounces Canned Orange Juice VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Canned Orange Juice	Boiled Green Plantains	Recommended Dietary Allowance
Energy	3.2% 93kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	44.5% 58g	130g per day for Men 19-50 years
Sugars	24% 17.4g	6.16% 4.47g	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	6.65% 4.82g	0.96% 0.69g	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	% 4.5g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 8.06g	% 3g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	2% 18μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	33.6% 0.44mg	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	12% 47.6μg	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	66.4% 59.7mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	2% 20mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	17.6% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	9.4% 0.22mg	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	4.8% 33.7mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.7% 174g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Boiled Green Plantains per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Boiled Green Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Boiled Green Plantains:

• 7 ounces of Canned Orange Juice have 3.3 times more Vitamin C than Boiled Green Plantains.
• While 7 oz of Boiled Green Plantains contain 1.3 times more Vitamin B1, 3.1 times more Vitamin B2, 1.9 times more Vitamin B3, 2.1 times more Vitamin B5, 7.1 times more Vitamin B6, 2 times more Vitamin B9 and 38 times more Vitamin K than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K

Comparing minerals per 7 ounces for Canned Orange Juice vs Boiled Green Plantains:

• 7 ounces of Canned Orange Juice have 1.3 times more Water than Boiled Green Plantains.
• While 7 oz of Boiled Green Plantains contain 3.6 times more Copper, 3 times more Iron, 2.8 times more Magnesium, 5.2 times more Manganese, 1.4 times more Phosphorus and 1.6 times more Potassium than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• Both Unsweetened Canned Orange Juice as well as Boiled Green Plantains lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 3.9 times more Sugars and 6.9 times more Fructose than Boiled Green Plantains.
• While 7 oz of Boiled Green Plantains contain 2.6 times more Energy, 2.6 times more Carbohydrate and 8.7 times more Fiber than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy and Fiber
• Both Unsweetened Canned Orange Juice as well as Boiled Green Plantains provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.