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Comparing Nutrients in 14 ounces Boiled Green PlantainsVS Carrots

Macros Ratio

Protein Fat Carbs

Boiled Green Plantains
4%
1%
95%
Carrots
8%
5%
87%
14 oz ▼

Macro Nutrients

16.6%480kcal
Energy
5.6%163kcal
480 kcalvs163 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.33%0.32g
Fat
0.98%0.95g
0.32 gvs0.95 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.89%0.29g
Saturated Fat
0.4%0.13g
0.29 gvs0.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.45%0.1g
Omega 3
0.5%0.008g
0.1 gvs0.008 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.2%0.21g
Omega 6
2.33%0.4g
0.21 gvs0.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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89%116g
Carbohydrate
29.2%38g
116 gvs38 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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12.3%8.93g
Sugars
26%19g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.93 gvs19 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.9%1.4g
Fructose
3%2.2g
≤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]
1.4 gvs2.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.5g
Glucose
%2.34g
1.5 gvs2.34 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%6.03g
Sucrose
%14.2g
6.03 gvs14.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g
Fiber
29.2%11g
10.3 gvs11 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.73%4.33g
Protein
6.6%3.7g
4.33 gvs3.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
368%3314μg
RAE, retinol activity equivalents
NA μgvs3314 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.5%0.2mg
Vitamin B1
22%0.26mg
Thiamine
0.2 mgvs0.26 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20%0.26mg
Vitamin B2
17.7%0.23mg
Riboflavin
0.26 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.67%1.55mg
Vitamin B3
24.4%3.9mg
Niacin, nicotinic acid, niacinamide
1.55 mgvs3.9 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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30%1.5mg
Vitamin B5
21.7%1.1mg
Pantothenic acid
1.5 mgvs1.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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67%0.87mg
Vitamin B6
42%0.55mg
Pyridoxine
0.87 mgvs0.55 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
29.4%8.8μg
Biotin
NA μgvs8.8 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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47.6%191μg
Vitamin B9
19%75.4μg
Folates and Folic Acid
191 μgvs75.4 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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40%36mg
Vitamin C
26%23.4mg
Ascorbic acid
36 mgvs23.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
17.5%2.6mg
Tocopherols and Tocotrienols
NA mgvs2.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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12.6%15μg
Vitamin K
43.7%52.4μg
Phytomenadione or phylloquinone
15 μgvs52.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.2%12mg
Calcium
13%131mg
12 mgvs131 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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35.3%0.32mg
Copper
20%0.18mg
0.32 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.32%12.7μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs12.7 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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15%1.2mg
Iron
15%1.2mg
1.2 mgvs1.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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26.5%111mg
Magnesium
11.3%47.6mg
111 mgvs47.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19%0.43mg
Manganese
24.7%0.57mg
0.43 mgvs0.57 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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13.6%95mg
Phosphorus
20%139mg
95 mgvs139 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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33.7%1147mg
Potassium
37.4%1270mg
1147 mgvs1270 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg
Selenium
0.72%0.4μg
0 μgvs0.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.53%7.94mg
Sodium
18.3%274mg
7.94 mgvs274 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.05%0.56mg
Zinc
8.66%0.95mg
0.56 mgvs0.95 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.4%274g
Water
9.47%350g
274 gvs350 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Boiled Green Plantains vs Carrots:
Comparing minerals per 14 ounces for Boiled Green Plantains vs Carrots:
Comparison of macro-nutrients per 14 ounces:



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