Comparing Nutrients in 100 calories Fried Green PlantainsVS Oranges

Weight per 100 calories

Fried Green Plantains

32.4g

Oranges

213g

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 100 calories - Fried Green Plantains or Oranges?

Macros Ratio

Protein Fat Carbs

Fried Green Plantains

34%

64%

Oranges

91%

100 kcal ▼

Macro Nutrients

Fried Green 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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3.94%3.82g

Fat

0.26%0.26g

3.82 gvs0.26 g

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

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3.73%1.2g

Saturated Fat

0.1%0.032g

1.2 gvs0.032 g

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

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4.35%0.07g

Omega 3

0.93%0.015g

0.07 gvs0.015 g

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

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4.47%0.76g

Omega 6

0.23%0.038g

0.76 gvs0.038 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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12.2%16g

Carbohydrate

19.2%25g

16 gvs25 g

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

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1.62%1.17g

Sugars

27.4%20g

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

1.17 gvs20 g

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

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0.29%0.21g

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]

0.21 gvsNA g

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

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%0.2g

Glucose

0.2 gvsNA g

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

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%0.76g

Sucrose

0.76 gvsNA g

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

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3%1.13g

Fiber

13.4%5.1g

1.13 gvs5.1 g

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

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0.87%0.49g

Protein

3.57%2g

0.49 gvs2 g

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

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Vitamins

Fried Green Plantainsvs Oranges

2.16%19.4μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

19.4 μgvs23.4 μg

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

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1.27%0.015mg

Vitamin B1

15.4%0.19mg

Thiamine

0.015 mgvs0.19 mg

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

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2.54%0.033mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.033 mgvs0.085 mg

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

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1.65%0.26mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

0.26 mgvs0.6 mg

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

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2.5%0.13mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.13 mgvs0.53 mg

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

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6.57%0.085mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.085 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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1.2%4.85μg

Vitamin B9

16%64μg

Folates and Folic Acid

4.85 μgvs64 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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1.22%1.1mg

Vitamin C

126%113mg

Ascorbic acid

1.1 mgvs113 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

2.55%0.38mg

Tocopherols and Tocotrienols

NA mgvs0.38 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

0.13%1.3mg

Calcium

8.5%85mg

1.3 mgvs85 mg

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

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6.6%0.059mg

Copper

10.6%0.096mg

0.059 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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2.7%0.22mg

Iron

2.66%0.21mg

0.22 mgvs0.21 mg

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

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4.47%18.8mg

Magnesium

5.07%21.3mg

18.8 mgvs21.3 mg

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

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2.65%0.061mg

Manganese

2.3%0.053mg

0.061 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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2.03%14.2mg

Phosphorus

4.26%29.8mg

14.2 mgvs29.8 mg

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

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4.6%156mg

Potassium

11.3%385mg

156 mgvs385 mg

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

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Selenium

1.93%1.06μg

NA μgvs1.06 μg

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

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0.043%0.65mg

Sodium

0%0mg

0.65 mgvs0 mg

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

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0.68%0.074mg

Zinc

1.35%0.15mg

0.074 mgvs0.15 mg

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

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0.32%11.7g

Water

5%185g

11.7 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 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 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 kcal.
Both Fried Green Plantains as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 100 kcal.

Compare more foods per 100 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 100 calories Fried Green PlantainsVS Oranges

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: