Comparing Nutrients in 100 calories Canned Carrots with Salt VS Baked Yellow Plantains

Weight per 100 calories

• Canned Carrots with Salt: 400g
• Baked Yellow Plantains: 64.5g

Baked Yellow Plantains have 6.2 times more energy per unit of mass than Drained Canned Carrots with Salt, which is above average in comparison to other foods. Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Carrots with Salt or Baked Yellow Plantains?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Canned Carrots with Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	0.11% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	19% 13.8g	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	NA	3.4% 2.46g	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	NA	% 2.45g	g per day for Men 19-50 years
Sucrose	NA	% 8.84g	g per day for Men 19-50 years
Fiber	15.8% 6g	3.74% 1.4g	38g per day for Men 19-50 years
Protein	4.57% 2.56g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	248% 2232μg	3.23% 29μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	6.45% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	2.76% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	6.84% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	10.4% 0.14mg	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	9% 36μg	8.55% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 11mg	11.8% 10.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.7% 2.96mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.2μg	6.94% 8.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	10% 100mg	0.19% 1.94mg	1000mg per day for Men 19-50 years
Copper	46.2% 0.42mg	3.15% 0.028mg	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	32% 2.56mg	2.26% 0.18mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	6.3% 26.5mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	4.63% 0.11mg	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	13.7% 96mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	64.5% 968mg	0.086% 1.3mg	1500mg per day for Men 19-50 years
Zinc	9.45% 1.04mg	1.23% 0.14mg	11mg per day for Men 19-50 years
Water	10% 372g	0.97% 36g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Baked Yellow Plantains Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Carrots with Salt or Baked Yellow Plantains?

Lets compare vitamin content per 100 calories of Canned Carrots with Salt vs Baked Yellow Plantains:

• 100 calories of Canned Carrots with Salt have 76.9 times more Vitamin A, 1.2 times more Vitamin B1, 1.4 times more Vitamin B2, 5 times more Vitamin B3, 1.6 times more Vitamin B5, 3.3 times more Vitamin B6, more Vitamin E and 4.7 times more Vitamin K than Baked Yellow Plantains.
• Both Canned Carrots with Salt and Baked Yellow Plantains provide similar amounts of Vitamin B9 and Vitamin C per 100 calories.
• 100 calories of Baked Yellow Plantains have insufficient amounts of Vitamin E
• Both Drained Canned Carrots with Salt as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Carrots with Salt vs Baked Yellow Plantains:

• 100 calories of Canned Carrots with Salt have 51.7 times more Calcium, 14.7 times more Copper, 14.2 times more Iron, 1.2 times more Magnesium, 16.9 times more Manganese, 4 times more Phosphorus, 2.3 times more Potassium, more Selenium, 750.2 times more Sodium, 7.7 times more Zinc and 10.3 times more Water than Baked Yellow Plantains.
• 100 calories of Baked Yellow Plantains lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Carrots with Salt have more Omega 3, 4.2 times more Fiber and 2.6 times more Protein than Baked Yellow Plantains.
• While 100 kcal of Baked Yellow Plantains contain 1.4 times more Sugars than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Baked Yellow Plantains offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Baked Yellow Plantains provide inadequate amounts of Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Baked Yellow Plantains provide inadequate amounts of Omega 6 in 100 calories.