Comparing Nutrients in 7 ounces Oranges with Peel VS Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Yellow Plantains	4%	2%	94%

Macro Nutrients

	Oranges with Peel	Yellow Plantains	Recommended Dietary Allowance
Energy	4.3% 125kcal	8.35% 242kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0% 0g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	NA	48% 34.7g	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	23.6% 17g	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	% 17.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Yellow Plantains	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	37% 0.48mg	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	11% 43.7μg	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	157% 141mg	40.6% 36.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	47.6% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Yellow Plantains	Recommended Dietary Allowance
Calcium	14% 139mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	16.3% 0.15mg	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	20% 1.6mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	NA	12.4% 0.29mg	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	6.24% 43.7mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	28.4% 966mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Yellow Plantains per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Yellow Plantains:

• 7 ounces of Oranges with Peel have 1.6 times more Vitamin B1, 1.4 times more Vitamin B9 and 3.9 times more Vitamin C than Yellow Plantains.
• While 7 oz of Raw Yellow Plantains contain 4.3 times more Vitamin A, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.6 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Yellow Plantains provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Yellow Plantains have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Yellow Plantains:

• 7 ounces of Oranges with Peel have 23.3 times more Calcium, 1.5 times more Iron and 1.3 times more Water than Yellow Plantains.
• While 7 oz of Raw Yellow Plantains contain 1.3 times more Copper, 2.6 times more Magnesium, 1.5 times more Phosphorus, 2.5 times more Potassium and 2.1 times more Selenium than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium
• 7 ounces of Yellow Plantains lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Raw Yellow Plantains lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.6 times more Fiber than Yellow Plantains.
• While 7 oz of Raw Yellow Plantains contain 1.9 times more Energy and 2.1 times more Carbohydrate than Raw Oranges with Peel .
• Both Oranges with Peel and Yellow Plantains offer comparable quantities of Protein per seven ounces.
• Both Raw Oranges with Peel as well as Raw Yellow Plantains provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Yellow Plantains

What are the health benefits of Oranges with Peel compared to Yellow Plantains?

Oranges with peel are a great source of vitamin C, fiber, and antioxidants. Eating the peel can provide additional fiber and nutrients. Yellow plantains are a good source of complex carbohydrates, fiber, and vitamins like vitamin A and C. Both are nutritious options, but oranges with peel may offer more vitamin C and antioxidants.

Can I lose weight easier by eating more Oranges with Peel or Yellow Plantains?

Both oranges with peel and yellow plantains can be part of a healthy diet for weight loss due to their high fiber content. Oranges with peel are a good source of vitamin C and antioxidants, while yellow plantains provide potassium and resistant starch. However, it's important to focus on overall calorie intake and balanced meals to support weight loss. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins can help you achieve your weight loss goals.

Should I eat more Oranges with Peel or more Yellow Plantains to gain more muscles while training consistently?

Both oranges with peel and yellow plantains can be beneficial for muscle gain while training consistently. Oranges with peel are a good source of vitamin C, which can help with muscle recovery and repair. Yellow plantains are rich in complex carbohydrates, which provide energy for workouts and support muscle growth. It's important to have a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support muscle development.

What is the environmental impact of producing Oranges with Peel compared to Yellow Plantains?

Oranges with peel have a lower environmental impact compared to yellow plantains. Oranges require less water, land, and resources to grow, and they have a smaller carbon footprint. Plantains, on the other hand, require more resources and have a higher environmental impact due to the longer growing period and higher water and fertilizer needs.