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

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Liquids and Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	7.93% 230kcal	53.4% 1550kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0% 0g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	318% 414g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	47.4% 18g	58% 22g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	681% 6130μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	43% 6.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	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	20% 80μg	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	22.2% 20mg	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	48.7% 7.3mg	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 Liquids and Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	31% 310mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	65% 5.2mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	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	28.6% 200mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	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	160% 2400mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	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 Liquids and Salt VS Baked Yellow Plantains per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and 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 Liquids and Salt vs Baked Yellow Plantains:

• 1 kilogram of Canned Carrots with Liquids and Salt has 13.6 times more Vitamin A and more Vitamin E than Baked Yellow Plantains.
• While 1 kg of Baked Yellow Plantains contains 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.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Baked Yellow Plantains have insufficient amounts of Vitamin E
• Both Canned Carrots Solids and Liquids 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 Liquids and Salt vs Baked Yellow Plantains:

• 1 kilogram of Canned Carrots with Liquids and Salt has 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.
• While 1 kg of Baked Yellow Plantains contains 4.6 times more Magnesium, 1.9 times more Phosphorus and 2.8 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Baked Yellow Plantains lack sufficient amounts of Calcium and Zinc
• Both Canned Carrots Solids and Liquids 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 6.7 times more Energy, 7.7 times more Carbohydrate, 8.7 times more Sugars and 2.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Baked Yellow Plantains offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Baked Yellow Plantains provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.