Comparing Nutrients in 100 calories Yellow PlantainsVS Oranges

Weight per 100 calories

Yellow Plantains

82g

Oranges

213g

Yellow Plantains have 2.6 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Yellow Plantains or Oranges?

Macros Ratio

Protein Fat Carbs

Yellow Plantains

94%

Oranges

91%

100 kcal ▼

Macro Nutrients

Yellow Plantainsvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.3%0.29g

Fat

0.26%0.26g

0.29 gvs0.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0%0g

Saturated Fat

0.1%0.032g

0 gvs0.032 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

0.93%0.015g

0 gvs0.015 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0%0g

Omega 6

0.23%0.038g

0 gvs0.038 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20%26g

Carbohydrate

19.2%25g

26 gvs25 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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19.8%14.4g

Sugars

27.4%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

14.4 gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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9.77%7.1g

Fructose

≤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]

7.1 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%7.12g

Glucose

7.12 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.15g

Sucrose

0.15 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.67%1.4g

Fiber

13.4%5.1g

1.4 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.9%1.07g

Protein

3.57%2g

1.07 gvs2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Yellow Plantainsvs Oranges

5.1%46μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

46 μgvs23.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.23%0.051mg

Vitamin B1

15.4%0.19mg

Thiamine

0.051 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.8%0.062mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.062 mgvs0.085 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.44%0.55mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

0.55 mgvs0.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.9%0.25mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.25 mgvs0.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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15.3%0.2mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.2 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.5%18μg

Vitamin B9

16%64μg

Folates and Folic Acid

18 μgvs64 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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16.8%15mg

Vitamin C

126%113mg

Ascorbic acid

15 mgvs113 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0%0mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

0 mgvs0.38 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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19.7%23.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

23.6 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Yellow Plantainsvs Oranges

0.25%2.46mg

Calcium

8.5%85mg

2.46 mgvs85 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.74%0.061mg

Copper

10.6%0.096mg

0.061 mgvs0.096 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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5.64%0.45mg

Iron

2.66%0.21mg

0.45 mgvs0.21 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.03%29.5mg

Magnesium

5.07%21.3mg

29.5 mgvs21.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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5.13%0.12mg

Manganese

2.3%0.053mg

0.12 mgvs0.053 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.75%26.2mg

Phosphorus

4.26%29.8mg

26.2 mgvs29.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.7%399mg

Potassium

11.3%385mg

399 mgvs385 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.24%1.23μg

Selenium

1.93%1.06μg

1.23 μgvs1.06 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.22%3.28mg

Sodium

0%0mg

3.28 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.4%0.16mg

Zinc

1.35%0.15mg

0.16 mgvs0.15 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.44%53.4g

Water

5%185g

53.4 gvs185 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Yellow Plantains vs Oranges:

Raw Yellow Plantains have 2 times more Vitamin A, 1.6 times more Vitamin B6 and more Vitamin K than Raw Oranges.
While Raw Oranges contain 3.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.2 times more Vitamin B5, 3.5 times more Vitamin B9, 7.5 times more Vitamin C and more Vitamin E than Raw Yellow Plantains.
Both Raw Yellow Plantains and Raw Oranges have similar amounts of Vitamin B3 per 100 kcal.
Both Raw Yellow Plantains as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Yellow Plantains vs Oranges:

Raw Yellow Plantains have 2.1 times more Iron, 1.4 times more Magnesium and 2.2 times more Manganese than Raw Oranges.
While Raw Oranges contain 34.6 times more Calcium, 1.6 times more Copper and 3.5 times more Water than Raw Yellow Plantains.
Both Raw Yellow Plantains and Raw Oranges have similar amounts of Phosphorus, Potassium, Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Oranges contain 1.4 times more Sugars, 3.7 times more Fiber and 1.9 times more Protein than Raw Yellow Plantains.
Both Raw Yellow Plantains and Raw Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw Yellow Plantains as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Yellow PlantainsVS Baked Yellow PlantainsOrangesVS Baked Yellow PlantainsYellow PlantainsVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Yellow PlantainsVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Yellow Plantains or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: