Comparing Nutrients in 14 ounces Yellow Plantains VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Yellow Plantains	Frozen Carrots	Recommended Dietary Allowance
Energy	16.7% 484kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	24% 31.4g	130g per day for Men 19-50 years
Sugars	96% 69.5g	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	47.3% 34.3g	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	% 34.5g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 16g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	34.5% 13g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	24.7% 222μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	22% 87.3μg	9.92% 39.7μg	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	81% 73mg	11% 9.92mg	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	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Frozen Carrots	Recommended Dietary Allowance
Calcium	1.2% 12mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	27.3% 2.2mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	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	18% 127mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	57% 1933mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	7% 259g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Plantains VS Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Yellow 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 Yellow Plantains vs Frozen Carrots:

• 14 ounces of Yellow Plantains have 1.4 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.5 times more Vitamin B6, 2.2 times more Vitamin B9, 7.4 times more Vitamin C and 1.6 times more Vitamin K than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 12.7 times more Vitamin A and more Vitamin E than Raw Yellow Plantains.
• 14 ounces of Yellow Plantains have insufficient amounts of Vitamin E
• Both Raw Yellow Plantains as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Yellow Plantains vs Frozen Carrots:

• 14 ounces of Yellow Plantains have 1.3 times more Iron, 3 times more Magnesium, 2.1 times more Potassium and 2.1 times more Selenium than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 12 times more Calcium, 17 times more Sodium, 1.7 times more Zinc and 1.4 times more Water than Raw Yellow Plantains.
• Both Yellow Plantains and Frozen Carrots contain similar levels of Copper, Manganese and Phosphorus per 14 ounces.
• 14 ounces of Yellow Plantains lack sufficient amounts of Calcium and Zinc
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Yellow Plantains have 3.4 times more Energy, 4 times more Carbohydrate, 3.7 times more Sugars, 27.9 times more Fructose and 1.7 times more Protein than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 1.9 times more Fiber than Raw Yellow Plantains.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Raw Yellow Plantains as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.