Comparing Nutrients in 14 ounces Fried Green PlantainsVS Oranges

Macros Ratio

Protein Fat Carbs

Fried Green Plantains

34%

64%

Oranges

91%

14 oz ▼

Macro Nutrients

Fried Green Plantainsvs Oranges

42.3%1226kcal

Energy

6.43%187kcal

1226 kcalvs187 kcal

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

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48.3%47g

Fat

0.49%0.48g

47 gvs0.48 g

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

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45.8%14.6g

Saturated Fat

0.19%0.06g

14.6 gvs0.06 g

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

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53.3%0.85g

Omega 3

1.74%0.028g

0.85 gvs0.028 g

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

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55%9.3g

Omega 6

0.42%0.071g

9.3 gvs0.071 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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150%195g

Carbohydrate

36%46.6g

195 gvs46.6 g

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

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20%14.4g

Sugars

51%37g

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

14.4 gvs37 g

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

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3.6%2.6g

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]

2.6 gvsNA g

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

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%2.42g

Glucose

2.42 gvsNA g

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

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%9.37g

Sucrose

9.37 gvsNA g

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

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36.6%14g

Fiber

25%9.53g

14 gvs9.53 g

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

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10.6%5.95g

Protein

6.66%3.73g

5.95 gvs3.73 g

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

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Vitamins

Fried Green Plantainsvs Oranges

26.5%238μg

Vitamin A

4.85%43.7μg

RAE, retinol activity equivalents

238 μgvs43.7 μg

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

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15.5%0.19mg

Vitamin B1

28.8%0.35mg

Thiamine

0.19 mgvs0.35 mg

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

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31%0.4mg

Vitamin B2

12.2%0.16mg

Riboflavin

0.4 mgvs0.16 mg

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

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20.3%3.25mg

Vitamin B3

7%1.1mg

Niacin, nicotinic acid, niacinamide

3.25 mgvs1.1 mg

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

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30.8%1.54mg

Vitamin B5

20%0.99mg

Pantothenic acid

1.54 mgvs0.99 mg

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

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80.6%1.05mg

Vitamin B6

18.3%0.24mg

Pyridoxine

1.05 mgvs0.24 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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15%59.5μg

Vitamin B9

29.8%119μg

Folates and Folic Acid

59.5 μgvs119 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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15%13.5mg

Vitamin C

235%211mg

Ascorbic acid

13.5 mgvs211 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

4.76%0.71mg

Tocopherols and Tocotrienols

NA mgvs0.71 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Fried Green Plantainsvs Oranges

1.6%16mg

Calcium

16%159mg

16 mgvs159 mg

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

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80.7%0.73mg

Copper

20%0.18mg

0.73 mgvs0.18 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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33.2%2.66mg

Iron

4.96%0.4mg

2.66 mgvs0.4 mg

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

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55%230mg

Magnesium

9.45%39.7mg

230 mgvs39.7 mg

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

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32.4%0.75mg

Manganese

4.3%0.099mg

0.75 mgvs0.099 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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25%175mg

Phosphorus

7.94%55.6mg

175 mgvs55.6 mg

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

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56.3%1913mg

Potassium

21%718mg

1913 mgvs718 mg

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

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Selenium

3.6%2μg

NA μgvs2 μg

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

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0.53%7.94mg

Sodium

0%0mg

7.94 mgvs0 mg

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

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8.3%0.91mg

Zinc

2.53%0.28mg

0.91 mgvs0.28 mg

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

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3.87%143g

Water

9.3%344g

143 gvs344 g

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

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Lets compare vitamin content per 14 ounces of Fried Green Plantains vs Oranges:

Fried Green Plantains have 5.5 times more Vitamin A, 2.6 times more Vitamin B2, 2.9 times more Vitamin B3, 1.6 times more Vitamin B5 and 4.4 times more Vitamin B6 than Raw Oranges.
While Raw Oranges contain 1.9 times more Vitamin B1, 2 times more Vitamin B9 and 15.6 times more Vitamin C than Fried Green Plantains.

Comparing minerals per 14 ounces for Fried Green Plantains vs Oranges:

Fried Green Plantains have 4.1 times more Copper, 6.7 times more Iron, 5.8 times more Magnesium, 7.5 times more Manganese, 3.1 times more Phosphorus, 2.7 times more Potassium and 3.3 times more Zinc than Raw Oranges.
While Raw Oranges contain 10 times more Calcium and 2.4 times more Water than Fried Green Plantains.

Comparison of macro-nutrients per 14 ounces:

Fried Green Plantains have 6.6 times more Energy, 98.4 times more Fat, 246 times more Saturated Fat, 30.7 times more Omega 3, 130.4 times more Omega 6, 4.2 times more Carbohydrate, 1.5 times more Fiber and 1.6 times more Protein than Raw Oranges.
While Raw Oranges contain 2.6 times more Sugars than Fried Green Plantains.
Both Fried Green Plantains as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

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Comparing Nutrients in 14 ounces Fried Green PlantainsVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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