Comparing Nutrients in 14 ounces Green Plantains VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Green Plantains	Boiled Carrots	Recommended Dietary Allowance
Energy	21% 603kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	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	112% 146g	25% 32.6g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	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	5.6% 4.05g	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	% 4.33g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 10.7g	g per day for Men 19-50 years
Fiber	23% 8.73g	31.3% 12g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	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	33% 0.4mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	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	27.8% 111μg	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	89% 80mg	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	NA	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Boiled Carrots	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	37.2% 2.98mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	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	17.6% 123mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	50.3% 1711mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	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	6.5% 0.71mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	6.55% 243g	9.67% 358g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 1.5 times more Vitamin B1, 2.3 times more Vitamin B2, 2.3 times more Vitamin B5, 2 times more Vitamin B9 and 5.6 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.2 times more Vitamin B6 than Raw Green Plantains.
• Both Raw Green Plantains and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 14 oz.

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

• Raw Green Plantains have 6.8 times more Copper, 2.2 times more Iron, 4.1 times more Magnesium and 1.8 times more Potassium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 15 times more Calcium, 1.4 times more Manganese, 29 times more Sodium and 1.5 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Boiled and Drained Carrots have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Plantains have 4.3 times more Energy, 4.5 times more Carbohydrate, 2.8 times more Fructose and 1.6 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Sugars and 1.4 times more Fiber than Raw Green Plantains.
• Both Raw Green Plantains as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Glucose and Sucrose in 14 oz.