Comparing Nutrients in 14 ounces Baked Yellow Plantains VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Yellow Plantains	4%	1%	95%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Baked Yellow Plantains	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	21.2% 615kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	117% 84.7g	13.5% 9.76g	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	21% 15g	NA	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 54.4g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	19% 7.14g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Baked Yellow Plantains	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	20% 179μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	34% 0.44mg	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	52.6% 210μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72.3% 65mg	8.8% 7.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.7% 51μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Yellow Plantains	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	45.4% 0.41mg	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	14% 1.1mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	28.5% 0.65mg	77.7% 1.8mg	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	21% 147mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	55.7% 1893mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	6% 222g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Yellow Plantains vs Canned Carrots with Liquids and Salt:

• Baked Yellow Plantains have 4.7 times more Vitamin B1, 4.8 times more Vitamin B2, 1.6 times more Vitamin B3, 3.8 times more Vitamin B5, 1.9 times more Vitamin B6, 6.6 times more Vitamin B9, 8.2 times more Vitamin C and 1.3 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 13.6 times more Vitamin A and more Vitamin E than Baked Yellow Plantains.
• Both Baked Yellow Plantains as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Yellow Plantains vs Canned Carrots with Liquids and Salt:

• Baked Yellow Plantains have 4.6 times more Magnesium, 1.9 times more Phosphorus and 2.8 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 10.3 times more Calcium, 2.3 times more Copper, 1.9 times more Iron, 2.7 times more Manganese, 120 times more Sodium, 1.4 times more Zinc and 1.7 times more Water than Baked Yellow Plantains.
• Both Baked Yellow Plantains as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Yellow Plantains have 6.7 times more Energy, 7.7 times more Carbohydrate, 8.7 times more Sugars, 1.2 times more Fiber and 2.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Baked Yellow Plantains as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.