Comparing Nutrients in 7 ounces Valencia Oranges VS Plantains, yellow, fried, Latino restaurant

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Plantains, yellow, fried, Latino restaurant	2%	29%	69%

Macro Nutrients

	Valencia Oranges	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Energy	3.35% 97kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	23.5% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	62.2% 81g	130g per day for Men 19-50 years
Sugars	NA	59.6% 43g	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	13.3% 9.64g	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	% 9.86g	g per day for Men 19-50 years
Sucrose	NA	% 23.6g	g per day for Men 19-50 years
Fiber	13% 4.96g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	5.03% 2.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	44.3% 0.58mg	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	NA	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	NA	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	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	52.6% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.2% 12mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	24% 0.56mg	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	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	29.6% 1006mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.63% 171g	2.63% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Plantains, yellow, fried, Latino restaurant per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Plantains, yellow, fried, Latino restaurant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Plantains, yellow, fried, Latino restaurant:

• 7 ounces of Valencia Oranges have 1.2 times more Vitamin B1 and 2 times more Vitamin B2 than Plantains, yellow, fried, Latino restaurant.
• While 7 oz of Plantains, yellow, fried, Latino restaurant contain 5.5 times more Vitamin A, 3.1 times more Vitamin B3, 2.4 times more Vitamin B5 and 4.6 times more Vitamin B6 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 7 ounces of Plantains, yellow, fried, Latino restaurant have insufficient amounts of Vitamin B2

Comparing minerals per 7 ounces for Valencia Oranges vs Plantains, yellow, fried, Latino restaurant:

• 7 ounces of Valencia Oranges have 6.7 times more Calcium and 1.8 times more Water than Plantains, yellow, fried, Latino restaurant.
• While 7 oz of Plantains, yellow, fried, Latino restaurant contain 3.1 times more Copper, 6.9 times more Iron, 4.5 times more Magnesium, 12.2 times more Manganese, 2.5 times more Phosphorus, 2.8 times more Potassium and 4 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Plantains, yellow, fried, Latino restaurant lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Plantains, yellow, fried, Latino restaurant contain 4.8 times more Energy, 25 times more Fat, 51.9 times more Saturated Fat, 13.7 times more Omega 3, 45.8 times more Omega 6, 3.4 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein