Comparing Nutrients in 100 grams Boiled Green Plantains VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Green Plantains	Oranges with Peel	Recommended Dietary Allowance
Energy	4.17% 121kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	12% 15.5g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	NA	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	0.48% 0.35g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.52g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	12% 4.5g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.44% 0.39mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	7.15% 0.093mg	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	12% 48μg	7.5% 30μg	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	10% 9.1mg	79% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.17% 3.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.3% 3mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	6.33% 0.057mg	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	3.75% 0.3mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	4.74% 0.11mg	NA	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	3.43% 24mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	1.87% 69g	2.22% 82.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Oranges with Peel per 100 g

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

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

• 100 grams of Boiled Green Plantains have 1.3 times more Vitamin B2, 2.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 2 times more Vitamin B1, 1.3 times more Vitamin B3 and 7.8 times more Vitamin C than Boiled Green Plantains.
• Both Boiled Green Plantains and Oranges with Peel provide similar amounts of Vitamin B5 per 100 grams.

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

• 100 grams of Boiled Green Plantains have 1.4 times more Copper, 2 times more Magnesium and 1.5 times more Potassium than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 23.3 times more Calcium and 2.7 times more Iron than Boiled Green Plantains.
• Both Boiled Green Plantains and Oranges with Peel contain similar levels of Phosphorus per 100 grams.
• 100 grams of Boiled Green Plantains lack sufficient amounts of Calcium
• Both Boiled Green Plantains as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Green Plantains have 1.9 times more Energy and 1.9 times more Carbohydrate than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 1.7 times more Fiber than Boiled Green Plantains.
• 100 grams of Boiled Green Plantains provide inadequate amounts of Protein
• Both Boiled Green Plantains as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.