Comparing Nutrients in 14 ounces Carrots VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Carrots	Boiled Green Plantains	Recommended Dietary Allowance
Energy	5.6% 163kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	89% 116g	130g per day for Men 19-50 years
Sugars	26% 19g	12.3% 8.93g	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	3% 2.2g	1.9% 1.4g	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	% 2.34g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 6.03g	g per day for Men 19-50 years
Fiber	29.2% 11g	27% 10.3g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	368% 3314μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	47.6% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.4mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	13% 131mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	35.3% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	19% 0.43mg	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	20% 139mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	9.47% 350g	7.4% 274g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Boiled Green Plantains:

• Raw Carrots have 1.3 times more Vitamin B1, 2.5 times more Vitamin B3 and 3.5 times more Vitamin K than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Boiled Green Plantains have similar amounts of Vitamin B2 per 14 oz.

Comparing minerals per 14 ounces for Carrots vs Boiled Green Plantains:

• Raw Carrots have 11 times more Calcium, 1.3 times more Manganese, 1.5 times more Phosphorus, 34.5 times more Sodium, 1.7 times more Zinc and 1.3 times more Water than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.8 times more Copper and 2.3 times more Magnesium than Raw Carrots.
• Both Raw Carrots and Boiled Green Plantains have similar amounts of Iron and Potassium per 14 oz.
• Both Raw Carrots as well as Boiled Green Plantains have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 2.1 times more Sugars than Boiled Green Plantains.
• While Boiled Green Plantains contain 3 times more Energy, 13 times more Omega 3 and 3 times more Carbohydrate than Raw Carrots.
• Both Raw Carrots and Boiled Green Plantains have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Carrots as well as Boiled Green Plantains have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 14 oz.