Comparing Nutrients in 7 ounces Valencia Oranges VS Green Plantains

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Green Plantains	Recommended Dietary Allowance
Energy	3.35% 97kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	18% 23.6g	56% 72.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	13% 4.96g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Green Plantains	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	6.82% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	19.3% 77.4μg	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	107% 96mg	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	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

	Valencia Oranges	Green Plantains	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	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	2.23% 0.18mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	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	10.4% 355mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.63% 171g	3.28% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Green Plantains per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges 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 Valencia Oranges vs Green Plantains:

• 7 ounces of Valencia Oranges have 1.4 times more Vitamin B9 and 2.4 times more Vitamin C than Green Plantains.
• While 7 oz of Raw Green Plantains contain 2.5 times more Vitamin B2, 2 times more Vitamin B3 and 2.1 times more Vitamin B5 than Raw Valencia Oranges.
• Both Valencia Oranges and Green Plantains provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3

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

• 7 ounces of Valencia Oranges have 20 times more Calcium and 1.4 times more Water than Green Plantains.
• While 7 oz of Raw Green Plantains contain 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 and 2.4 times more Potassium than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Green Plantains lack sufficient amounts of Calcium
• Both Raw Valencia Oranges as well as Raw Green Plantains lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Green Plantains contain 3.1 times more Energy and 3.1 times more Carbohydrate than Raw Valencia Oranges.
• Both Valencia Oranges and Green Plantains offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Raw Green Plantains provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Green Plantains

What are the health benefits of Valencia Oranges compared to Green Plantains?

Valencia oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, improve digestion, and reduce inflammation. Green plantains, on the other hand, are rich in potassium, fiber, and vitamins A and C, which can support heart health, aid in digestion, and promote healthy skin. Both are nutritious options, but Valencia oranges may have a slight edge in terms of vitamin C content.

Can I lose weight easier by eating more Valencia Oranges or Green Plantains?

Both Valencia oranges and green plantains can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, Valencia oranges are lower in calories and higher in water content compared to green plantains, making them a better choice for weight loss. Additionally, oranges are a good source of vitamin C and antioxidants, which can support overall health and well-being.

Should I eat more Valencia Oranges or more Green Plantains to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming an adequate amount of protein. Both Valencia oranges and green plantains are not particularly high in protein. Instead, consider incorporating plant-based protein sources such as beans, lentils, tofu, tempeh, quinoa, nuts, and seeds into your diet to support muscle growth. Additionally, ensure you are consuming enough calories to support your training and muscle-building goals.

What is the environmental impact of producing Valencia Oranges compared to Green Plantains?

Valencia Oranges have a lower environmental impact compared to Green Plantains. Oranges require less water, land, and resources to grow, making them a more sustainable option. Additionally, oranges have a smaller carbon footprint compared to plantains, making them a better choice for the environment.