Comparing Nutrients in 100 grams 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	2.17% 63kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0% 0g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	24.5% 32g	130g per day for Men 19-50 years
Sugars	NA	24% 17.5g	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	12% 8.64g	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	% 8.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	12% 4.5g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Yellow Plantains	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	6.22% 56μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	5.17% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	18.6% 0.24mg	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	7.5% 30μg	5.5% 22μg	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	79% 71mg	20.4% 18.4mg	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	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Yellow Plantains	Recommended Dietary Allowance
Calcium	7% 70mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	8.22% 0.074mg	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	10% 0.8mg	6.88% 0.55mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	NA	6.26% 0.14mg	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	3.14% 22mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	14.3% 487mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	1.76% 65.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Yellow Plantains per 100 g

Compare the macro and micronutrient content in 100 g of Oranges with Peel versus 100 g of Yellow Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oranges with Peel vs Yellow Plantains:

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Oranges with Peel vs Yellow Plantains:

• 100 grams 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 100 g 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 .
• 100 grams of Oranges with Peel lack sufficient amounts of Selenium
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oranges with Peel have 2.6 times more Fiber than Yellow Plantains.
• While 100 g 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 100 grams.
• Both Raw Oranges with Peel as well as Raw Yellow Plantains provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.