Comparing Nutrients in 14 ounces Boiled Green Plantains VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Green Plantains	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	16.6% 480kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	12.3% 8.93g	13.5% 9.76g	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	1.9% 1.4g	NA	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 6.03g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	19% 7.14g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	34% 0.44mg	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	47.6% 191μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40% 36mg	8.8% 7.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	45.4% 0.41mg	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	15% 1.2mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	77.7% 1.8mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	7.4% 274g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Green Plantains vs Canned Carrots with Liquids and Salt:

• Boiled Green Plantains have 2.6 times more Vitamin B1, 2.4 times more Vitamin B2, 2.7 times more Vitamin B5, 2 times more Vitamin B6, 6 times more Vitamin B9 and 4.6 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.6 times more Vitamin K than Boiled Green Plantains.
• Both Boiled Green Plantains and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 per 14 oz.

Comparing minerals per 14 ounces for Boiled Green Plantains vs Canned Carrots with Liquids and Salt:

• Boiled Green Plantains have 3.1 times more Magnesium and 1.7 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 10.3 times more Calcium, 1.3 times more Copper, 1.7 times more Iron, 4.1 times more Manganese, 120 times more Sodium, 2.1 times more Zinc and 1.3 times more Water than Boiled Green Plantains.
• Both Boiled Green Plantains and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus per 14 oz.
• Both Boiled Green Plantains as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Green Plantains have 5.3 times more Energy, 3.3 times more Omega 3, 5.4 times more Carbohydrate, 1.4 times more Fiber and 1.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Boiled Green Plantains and Canned Carrots Solids and Liquids with Salt have similar amounts of Sugars per 14 oz.
• Both Boiled Green Plantains as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 14 oz.