Comparing Nutrients in 7 ounces Fried Green Plantains VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Fried Green Plantains	Florida Oranges	Recommended Dietary Allowance
Energy	21% 613kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.4g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	23% 7.32g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	26.7% 0.43g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.66g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	17.6% 23g	130g per day for Men 19-50 years
Sugars	9.94% 7.2g	25% 18g	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	1.8% 1.3g	NA	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Florida Oranges	Recommended Dietary Allowance
Vitamin A	13.2% 119μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	7.8% 0.1mg	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	7.44% 29.8μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	99% 89.3mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Green Plantains	Florida Oranges	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	8.6% 0.077mg	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	16.6% 1.33mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	2.07% 0.048mg	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	12.5% 87.3mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Green Plantains VS Florida Oranges per 7 oz

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

Lets compare vitamin content per 7 ounces of Fried Green Plantains vs Florida Oranges:

• 7 ounces of Fried Green Plantains have 5.5 times more Vitamin A, 2.6 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B5 and 5.2 times more Vitamin B6 than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 2.1 times more Vitamin B1 and 13.2 times more Vitamin C than Fried Green Plantains.
• Both Fried Green Plantains and Florida Oranges provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A

Comparing minerals per 7 ounces for Fried Green Plantains vs Florida Oranges:

• 7 ounces of Fried Green Plantains have 4.7 times more Copper, 7.4 times more Iron, 5.8 times more Magnesium, 7.8 times more Manganese, 3.7 times more Phosphorus, 2.9 times more Potassium and 2.9 times more Zinc than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 10.8 times more Calcium and 2.4 times more Water than Fried Green Plantains.
• 7 ounces of Fried Green Plantains lack sufficient amounts of Calcium
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fried Green Plantains have 6.7 times more Energy, 56.2 times more Fat, 147.6 times more Saturated Fat, 19.5 times more Omega 3, 75.7 times more Omega 6, 4.3 times more Carbohydrate, 1.5 times more Fiber and 2.1 times more Protein than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 2.5 times more Sugars than Fried Green Plantains.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein