Comparing Nutrients in 300 calories Fried Green PlantainsVS Oranges

Weight per 300 calories

Fried Green Plantains

97g

Oranges

638g

Fried Green Plantains have 6.6 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Fried Green Plantains or Oranges?

Macros Ratio

Protein Fat Carbs

Fried Green Plantains

34%

64%

Oranges

91%

300 kcal ▼

Macro Nutrients

Fried Green Plantainsvs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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12%11.5g

Fat

0.79%0.77g

11.5 gvs0.77 g

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

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11%3.6g

Saturated Fat

0.3%0.096g

3.6 gvs0.096 g

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

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13%0.21g

Omega 3

2.8%0.045g

0.21 gvs0.045 g

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

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13.4%2.28g

Omega 6

0.68%0.11g

2.28 gvs0.11 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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36.7%47.7g

Carbohydrate

57.7%75g

47.7 gvs75 g

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

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4.86%3.52g

Sugars

82.3%59.7g

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

3.52 gvs59.7 g

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

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0.88%0.64g

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]

0.64 gvsNA g

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

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%0.59g

Glucose

0.59 gvsNA g

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

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%2.3g

Sucrose

2.3 gvsNA g

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

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8.94%3.4g

Fiber

40.3%15.3g

3.4 gvs15.3 g

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

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2.6%1.46g

Protein

10.7%6g

1.46 gvs6 g

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

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Vitamins

Fried Green Plantainsvs Oranges

6.47%58.3μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

58.3 μgvs70.2 μg

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

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3.8%0.046mg

Vitamin B1

46.3%0.56mg

Thiamine

0.046 mgvs0.56 mg

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

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7.6%0.099mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.099 mgvs0.26 mg

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

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4.96%0.79mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

0.79 mgvs1.8 mg

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

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7.53%0.38mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.38 mgvs1.6 mg

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

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19.7%0.26mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.26 mgvs0.38 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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3.64%14.6μg

Vitamin B9

48%191μg

Folates and Folic Acid

14.6 μgvs191 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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3.67%3.3mg

Vitamin C

377%340mg

Ascorbic acid

3.3 mgvs340 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

7.66%1.15mg

Tocopherols and Tocotrienols

NA mgvs1.15 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

0.39%3.9mg

Calcium

25.5%255mg

3.9 mgvs255 mg

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

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19.7%0.18mg

Copper

32%0.29mg

0.18 mgvs0.29 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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8.13%0.65mg

Iron

7.98%0.64mg

0.65 mgvs0.64 mg

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

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13.4%56.3mg

Magnesium

15%64mg

56.3 mgvs64 mg

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

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7.94%0.18mg

Manganese

6.94%0.16mg

0.18 mgvs0.16 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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6.1%42.7mg

Phosphorus

12.8%89.4mg

42.7 mgvs89.4 mg

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

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13.8%468mg

Potassium

34%1155mg

468 mgvs1155 mg

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

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Selenium

5.8%3.2μg

NA μgvs3.2 μg

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

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0.13%1.94mg

Sodium

0%0mg

1.94 mgvs0 mg

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

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2.03%0.22mg

Zinc

4.06%0.45mg

0.22 mgvs0.45 mg

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

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0.95%35g

Water

15%554g

35 gvs554 g

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

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Lets compare vitamin content per 300 calories of Fried Green Plantains vs Oranges:

Raw Oranges contain 12.2 times more Vitamin B1, 2.6 times more Vitamin B2, 2.3 times more Vitamin B3, 4.2 times more Vitamin B5, 1.5 times more Vitamin B6, 13.1 times more Vitamin B9 and 102.9 times more Vitamin C than Fried Green Plantains.
Both Fried Green Plantains and Raw Oranges have similar amounts of Vitamin A per 300 kcal.

Comparing minerals per 300 calories for Fried Green Plantains vs Oranges:

Raw Oranges contain 65.7 times more Calcium, 1.6 times more Copper, 2.1 times more Phosphorus, 2.5 times more Potassium, 2 times more Zinc and 15.8 times more Water than Fried Green Plantains.
Both Fried Green Plantains and Raw Oranges have similar amounts of Iron, Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Fried Green Plantains have 15 times more Fat, 37.4 times more Saturated Fat, 4.7 times more Omega 3 and 19.8 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 1.6 times more Carbohydrate, 16.9 times more Sugars, 4.5 times more Fiber and 4.1 times more Protein than Fried Green Plantains.
Both Fried Green Plantains and Raw Oranges have similar amounts of Energy per 300 kcal.
Both Fried Green Plantains as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Fried Green PlantainsVS Plantains, yellow, fried, Latino restaurantOrangesVS Plantains, yellow, fried, Latino restaurantFried Green PlantainsVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Fried Green PlantainsVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Fried Green Plantains or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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