Comparing Nutrients in 14 ounces Carrots VS Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Yellow Plantains	4%	2%	94%

Macro Nutrients

	Carrots	Yellow Plantains	Recommended Dietary Allowance
Energy	5.6% 163kcal	16.7% 484kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	97% 127g	130g per day for Men 19-50 years
Sugars	26% 19g	96% 69.5g	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	47.3% 34.3g	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	% 34.5g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 0.71g	g per day for Men 19-50 years
Fiber	29.2% 11g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Carrots	Yellow Plantains	Recommended Dietary Allowance
Vitamin A	368% 3314μg	24.7% 222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	74% 0.96mg	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	22% 87.3μg	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	26% 23.4mg	81% 73mg	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	17.5% 2.6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Yellow Plantains	Recommended Dietary Allowance
Calcium	13% 131mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	32.6% 0.29mg	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	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	25% 0.57mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	57% 1933mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	9.47% 350g	7% 259g	3700g per day for Men 19-50 years

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

• Raw Carrots have 14.9 times more Vitamin A, 1.5 times more Vitamin B3 and more Vitamin E than Raw Yellow Plantains.
• While Raw Yellow Plantains contain 1.3 times more Vitamin B2, 1.8 times more Vitamin B6, 3.1 times more Vitamin C and 2.2 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Yellow Plantains have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 14 oz.
• Both Raw Carrots as well as Raw Yellow Plantains have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Yellow Plantains:

• Raw Carrots have 11 times more Calcium, 17.3 times more Sodium, 1.3 times more Zinc and 1.4 times more Water than Raw Yellow Plantains.
• While Raw Yellow Plantains contain 1.6 times more Copper, 1.8 times more Iron, 3 times more Magnesium, 1.5 times more Potassium and 15 times more Selenium than Raw Carrots.
• Both Raw Carrots and Raw Yellow Plantains have similar amounts of Manganese and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 1.6 times more Fiber than Raw Yellow Plantains.
• While Raw Yellow Plantains contain 3 times more Energy, 3.3 times more Carbohydrate, 3.7 times more Sugars, 15.7 times more Fructose and 1.4 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Raw Yellow Plantains have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.