Comparing Nutrients in 14 ounces Canned Carrots with Salt VS 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	3.42% 99kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.65% 0.64g	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	2.73% 0.044g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	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	126% 164g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	117% 84.7g	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	21% 15g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 54.4g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	23% 8.73g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	246% 2215μg	20% 179μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	64% 0.83mg	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	8.93% 35.7μg	52.6% 210μg	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% 10.7mg	72.3% 65mg	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	19.6% 2.94mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	42.7% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	9.92% 99mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	19.4% 0.17mg	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	31.8% 2.54mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	28.5% 0.65mg	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	13.6% 95mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	55.7% 1893mg	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% 960mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	9.97% 369g	6% 222g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Baked Yellow Plantains per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Baked Yellow Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Baked Yellow Plantains:

• 14 ounces of Canned Carrots with Salt have 12.4 times more Vitamin A and more Vitamin E than Baked Yellow Plantains.
• While 14 oz of Baked Yellow Plantains contain 5 times more Vitamin B1, 4.3 times more Vitamin B2, 3.9 times more Vitamin B5, 1.9 times more Vitamin B6, 5.9 times more Vitamin B9, 6.1 times more Vitamin C and 1.3 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Baked Yellow Plantains provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 14 ounces 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 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Baked Yellow Plantains:

• 14 ounces of Canned Carrots with Salt have 8.3 times more Calcium, 2.4 times more Copper, 2.3 times more Iron, 2.7 times more Manganese, 121 times more Sodium, 1.2 times more Zinc and 1.7 times more Water than Baked Yellow Plantains.
• While 14 oz of Baked Yellow Plantains contain 5.1 times more Magnesium, 1.5 times more Phosphorus and 2.7 times more Potassium than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 14 ounces of Baked Yellow Plantains lack sufficient amounts of Calcium and Zinc
• Both Drained Canned Carrots with Salt as well as Baked Yellow Plantains lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Baked Yellow Plantains contain 6.2 times more Energy, 7.5 times more Carbohydrate, 8.6 times more Sugars, 1.5 times more Fiber and 2.4 times more Protein than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Baked Yellow Plantains provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.