Comparing Nutrients in 14 ounces Boiled Green Plantains VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Green Plantains	Frozen Carrots	Recommended Dietary Allowance
Energy	16.6% 480kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	24% 31.4g	130g per day for Men 19-50 years
Sugars	12.3% 8.93g	26% 19g	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	1.7% 1.23g	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	% 16g	g per day for Men 19-50 years
Fiber	27% 10.3g	34.5% 13g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	29% 0.38mg	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	9.92% 39.7μg	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	11% 9.92mg	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	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Frozen Carrots	Recommended Dietary Allowance
Calcium	1.2% 12mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	32.6% 0.29mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	29.5% 0.68mg	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	18.7% 131mg	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	18% 270mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	7.4% 274g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Green Plantains versus 14 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Boiled Green Plantains have 1.8 times more Vitamin B2, 2 times more Vitamin B5, 2.3 times more Vitamin B6, 4.8 times more Vitamin B9 and 3.6 times more Vitamin C than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 4.6 times more Vitamin K than Boiled Green Plantains.
• Both Boiled Green Plantains and Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.

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

• 14 ounces of Boiled Green Plantains have 2.3 times more Magnesium and 1.2 times more Potassium than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 12 times more Calcium, 1.5 times more Iron, 1.6 times more Manganese, 1.4 times more Phosphorus, 34 times more Sodium, 2.4 times more Zinc and 1.3 times more Water than Boiled Green Plantains.
• Both Boiled Green Plantains and Frozen Carrots contain similar levels of Copper per 14 ounces.
• 14 ounces of Boiled Green Plantains lack sufficient amounts of Calcium and Zinc
• Both Boiled Green Plantains as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Green Plantains have 3.4 times more Energy and 3.7 times more Carbohydrate than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 2.1 times more Sugars and 1.3 times more Fiber than Boiled Green Plantains.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy
• Both Boiled Green Plantains as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.