Comparing Nutrients in 7 ounces Navel Oranges VS Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Green Plantains	3%	0%	97%

Macro Nutrients

	Navel Oranges	Green Plantains	Recommended Dietary Allowance
Energy	3.35% 97kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	56% 72.8g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 2.16g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.36g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Navel 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	11.2% 0.13mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	6.82% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Green Plantains	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	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	2.5% 0.058mg	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	6.52% 45.6mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	1.44% 0.16mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.28% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Green Plantains per 7 oz

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

• 7 ounces of Navel Oranges have 1.2 times more Vitamin B9 and 2.9 times more Vitamin C than Green Plantains.
• While 7 oz of Raw Green Plantains contain 1.5 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3 and 2 times more Vitamin B5 than Raw Navel Oranges.
• Both Navel Oranges and Green Plantains provide similar amounts of Vitamin B6 per seven ounces.

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

• 7 ounces of Navel Oranges have 21.5 times more Calcium and 1.4 times more Water than Green Plantains.
• While 7 oz of Raw Green Plantains contain 3 times more Copper, 5.8 times more Iron, 3.7 times more Magnesium, 3.8 times more Manganese, 1.3 times more Phosphorus and 2.6 times more Potassium than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Green Plantains lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Green Plantains lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 3.7 times more Sugars and 2.2 times more Fructose than Green Plantains.
• While 7 oz of Raw Green Plantains contain 3.1 times more Energy, 2.9 times more Carbohydrate and 1.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Green Plantains offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Green Plantains provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Green Plantains

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

Navel oranges are a good source of vitamin C, fiber, and antioxidants which can support immune health, skin health, and digestion. Green plantains are rich in vitamins A, C, and B6, as well as minerals like potassium and magnesium, which can help with energy production, heart health, and muscle function. Both are nutritious options, but navel oranges are higher in vitamin C while green plantains are higher in potassium and fiber.

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

Both navel oranges and green plantains can be part of a healthy weight loss diet as they are low in calories and high in fiber. However, navel oranges are lower in calories and higher in vitamin C, while green plantains are higher in resistant starch which can help with weight loss by promoting fullness. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of fruits and vegetables into your diet, along with other nutrient-dense foods, is important for overall health and weight management.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both navel oranges and green plantains are nutritious options, but green plantains are higher in carbohydrates and can provide more energy for your workouts. Additionally, green plantains are a good source of potassium, which is important for muscle function. Consider incorporating both navel oranges and green plantains into your diet to support muscle growth and overall health.

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

The environmental impact of producing Navel Oranges is generally higher compared to Green Plantains due to factors such as water usage, pesticide use, transportation emissions, and land use. Oranges require more water to grow and are often sprayed with pesticides, while plantains are typically hardier and require fewer inputs. Additionally, the transportation of oranges over long distances can contribute to carbon emissions. Choosing locally grown, organic options for both Navel Oranges and Green Plantains can help reduce their environmental impact.