Comparing Nutrients in 7 ounces Navel Oranges VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Navel Oranges	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	3.35% 97kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	63% 82g	130g per day for Men 19-50 years
Sugars	23.3% 17g	58.4% 42.3g	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	10.5% 7.6g	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	% 7.52g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 27g	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	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	9.92% 89.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	8.5% 1.36mg	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	32% 0.42mg	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	26.3% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	36% 32.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21.3% 25.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	9.7% 0.087mg	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	6.95% 0.56mg	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	14.2% 0.33mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	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	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Baked Yellow Plantains per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Baked Yellow Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Baked Yellow Plantains:

• 7 ounces of Navel Oranges have 3.6 times more Vitamin C than Baked Yellow Plantains.
• While 7 oz of Baked Yellow Plantains contain 3.8 times more Vitamin A, 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 2 times more Vitamin B5, 2.7 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Navel Oranges as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Baked Yellow Plantains:

• 7 ounces of Navel Oranges have 14.3 times more Calcium and 1.5 times more Water than Baked Yellow Plantains.
• While 7 oz of Baked Yellow Plantains contain 2.2 times more Iron, 3.7 times more Magnesium, 5.7 times more Manganese, 1.6 times more Phosphorus and 2.9 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Baked Yellow Plantains contain similar levels of Copper per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Baked Yellow Plantains lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Baked Yellow Plantains lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Baked Yellow Plantains contain 3.2 times more Energy, 3.3 times more Carbohydrate, 2.5 times more Sugars, 1.7 times more Fructose and 1.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Baked Yellow 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 Baked Yellow Plantains provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.