Comparing Nutrients in 14 ounces Boiled Green Plantains VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Green Plantains	Boiled Carrots	Recommended Dietary Allowance
Energy	16.6% 480kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	25% 32.6g	130g per day for Men 19-50 years
Sugars	12.3% 8.93g	19% 13.7g	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	1.9% 1.4g	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 6.03g	% 10.7g	g per day for Men 19-50 years
Fiber	27% 10.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	46.7% 0.61mg	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	14% 55.6μg	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	16% 14.3mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.2% 12mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	26.7% 0.62mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	7.4% 274g	9.67% 358g	3700g per day for Men 19-50 years

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

• Boiled Green Plantains have 1.5 times more Vitamin B2, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 3.4 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Vitamin B1, 1.7 times more Vitamin B3 and 3.6 times more Vitamin K than Boiled Green Plantains.

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

• Boiled Green Plantains have 4.7 times more Copper, 2.8 times more Magnesium and 1.2 times more Potassium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 10 times more Calcium, 1.4 times more Manganese, more Selenium, 29 times more Sodium, 1.4 times more Zinc and 1.3 times more Water than Boiled Green Plantains.
• Both Boiled Green Plantains and Boiled and Drained Carrots have similar amounts of Iron and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Green Plantains have 3.5 times more Energy, 26 times more Omega 3, 3.5 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Sugars than Boiled Green Plantains.
• Both Boiled Green Plantains and Boiled and Drained Carrots have similar amounts of Fiber per 14 oz.
• Both Boiled Green Plantains as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 14 oz.