Comparing Nutrients in 7 ounces Fresh Orange juice VS Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Green Plantains	3%	0%	97%

Macro Nutrients

	Fresh Orange juice	Green Plantains	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	56% 72.8g	130g per day for Men 19-50 years
Sugars	23% 16.7g	6.27% 4.54g	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	5.8% 4.2g	2.8% 2.02g	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	% 3.6g	% 2.16g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 0.36g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Green Plantains	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	6.82% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	10.7% 0.14mg	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	15% 59.5μg	14% 55.6μg	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	110% 99mg	44.5% 40mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Green Plantains	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	25.6% 0.23mg	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	4.96% 0.4mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	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	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.74% 175g	3.28% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Green Plantains per 7 oz

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

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Green Plantains:

• 7 ounces of Fresh Orange juice have 2.5 times more Vitamin C than Green Plantains.
• While 7 oz of Raw Green Plantains contain 3.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.8 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Orange juice.
• Both Fresh Orange juice and Green Plantains provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Green Plantains:

• 7 ounces of Fresh Orange juice have 1.4 times more Water than Green Plantains.
• While 7 oz of Raw Green Plantains contain 2.6 times more Copper, 3.8 times more Iron, 3.7 times more Magnesium, 7.8 times more Manganese, 1.8 times more Phosphorus and 2.2 times more Potassium than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Manganese
• Both Raw Orange juice as well as Raw Green Plantains lack sufficient amounts of Calcium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 3.7 times more Sugars and 2.1 times more Fructose than Green Plantains.
• While 7 oz of Raw Green Plantains contain 3.4 times more Energy, 3.5 times more Carbohydrate, 11 times more Fiber and 1.8 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Orange juice as well as Raw Green Plantains provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.