Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Canned Carrots with Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	8.62% 250kcal	53.4% 1550kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	318% 414g	130g per day for Men 19-50 years
Sugars	34.2% 25g	294% 213g	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	NA	52.7% 38.2g	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	NA	% 38g	g per day for Men 19-50 years
Sucrose	NA	% 137g	g per day for Men 19-50 years
Fiber	39.5% 15g	58% 22g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	620% 5580μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	43% 6.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	162% 2.1mg	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	22.5% 90μg	133% 530μg	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	30% 27mg	182% 164mg	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	49.3% 7.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	108% 129μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	25% 250mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	49% 0.44mg	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	80% 6.4mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	71.7% 1.65mg	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	34.3% 240mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	140% 4770mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	25% 930g	15% 559g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Baked Yellow Plantains per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Baked Yellow Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Baked Yellow Plantains:

• 1 kilogram of Canned Carrots with Salt has 12.4 times more Vitamin A and more Vitamin E than Baked Yellow Plantains.
• While 1 kg of Baked Yellow Plantains contains 5 times more Vitamin B1, 4.3 times more Vitamin B2, 3.9 times more Vitamin B5, 1.9 times more Vitamin B6, 5.9 times more Vitamin B9, 6.1 times more Vitamin C and 1.3 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Baked Yellow Plantains provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Baked Yellow Plantains have insufficient amounts of Vitamin E
• Both Drained Canned Carrots with Salt as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Baked Yellow Plantains:

• 1 kilogram of Canned Carrots with Salt has 8.3 times more Calcium, 2.4 times more Copper, 2.3 times more Iron, 2.7 times more Manganese, 121 times more Sodium, 1.2 times more Zinc and 1.7 times more Water than Baked Yellow Plantains.
• While 1 kg of Baked Yellow Plantains contains 5.1 times more Magnesium, 1.5 times more Phosphorus and 2.7 times more Potassium than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 1 kilogram of Baked Yellow Plantains lack sufficient amounts of Calcium and Zinc
• Both Drained Canned Carrots with Salt as well as Baked Yellow Plantains lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Baked Yellow Plantains contains 6.2 times more Energy, 7.5 times more Carbohydrate, 8.6 times more Sugars, 1.5 times more Fiber and 2.4 times more Protein than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Baked Yellow Plantains provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.