Comparing Nutrients in 14 ounces Green Plantains VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Carrots	8%	5%	87%

Macro Nutrients

	Green Plantains	Carrots	Recommended Dietary Allowance
Energy	21% 603kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	29.2% 38g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	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	5.6% 4.05g	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 14.2g	g per day for Men 19-50 years
Fiber	23% 8.73g	29.2% 11g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Carrots	Recommended Dietary Allowance
Vitamin A	NA	368% 3314μg	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	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.8% 111μg	19% 75.4μg	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	26% 23.4mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Carrots	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	24.7% 0.57mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	50.3% 1711mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	6.55% 243g	9.47% 350g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.9 times more Vitamin B5, 1.5 times more Vitamin B9 and 3.4 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 1.8 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Green Plantains.

Comparing minerals per 14 ounces for Green Plantains vs Carrots:

• Raw Green Plantains have 2.6 times more Copper, 2.5 times more Iron, 3.4 times more Magnesium and 1.3 times more Potassium than Raw Carrots.
• While Raw Carrots contain 16.5 times more Calcium, 1.3 times more Manganese, 34.5 times more Sodium, 1.3 times more Zinc and 1.4 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Raw Carrots have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Plantains have 3.7 times more Energy, 3.8 times more Carbohydrate, 1.9 times more Fructose and 1.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.1 times more Sugars and 1.3 times more Fiber than Raw Green Plantains.
• Both Raw Green Plantains as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Glucose and Sucrose in 14 oz.