Comparing Nutrients in 7 ounces Oranges VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Oranges	Boiled Green Plantains	Recommended Dietary Allowance
Energy	3.2% 93kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	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	0.21% 0.036g	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	18% 23.3g	44.5% 58g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	NA	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	NA	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	15% 59.5μg	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	117% 106mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	17.6% 0.16mg	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	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	2.16% 0.05mg	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	3.97% 27.8mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.65% 172g	3.7% 137g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Boiled Green Plantains:

• Raw Oranges have 1.7 times more Vitamin B1 and 5.8 times more Vitamin C than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 3.7 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Raw Oranges.

Comparing minerals per 7 ounces for Oranges vs Boiled Green Plantains:

• Raw Oranges have 13.3 times more Calcium and 1.3 times more Water than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.8 times more Copper, 3 times more Iron, 2.8 times more Magnesium, 4.4 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Raw Oranges.
• Both Raw Oranges as well as Boiled Green Plantains have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 4.2 times more Sugars than Boiled Green Plantains.
• While Boiled Green Plantains contain 2.6 times more Energy, 3.7 times more Omega 3 and 2.5 times more Carbohydrate than Raw Oranges.
• Both Raw Oranges and Boiled Green Plantains have similar amounts of Fiber and Protein per 7 oz.
• Both Raw Oranges as well as Boiled Green Plantains have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 7 oz.