Comparing Nutrients in 1 kilogram Boiled Carrots VS Bananas

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Bananas	4%	3%	93%

Macro Nutrients

	Boiled Carrots	Bananas	Recommended Dietary Allowance
Energy	12% 350kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	176% 228g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	169% 122g	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	4.97% 3.6g	67% 48.5g	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	% 4g	% 49.8g	g per day for Men 19-50 years
Sucrose	% 27g	% 24g	g per day for Men 19-50 years
Fiber	79% 30g	68.4% 26g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Bananas	Recommended Dietary Allowance
Vitamin A	947% 8520μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	66.8% 3.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	282% 3.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 140μg	50% 200μg	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	40% 36mg	97% 87mg	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	68.7% 10.3mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Bananas	Recommended Dietary Allowance
Calcium	30% 300mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	86.7% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	0.55% 22μg	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	42.5% 3.4mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	117% 2.7mg	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	43% 300mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	24.4% 902g	20.2% 749g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Bananas per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Bananas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Bananas:

• 1 kilogram of Boiled Carrots has 284 times more Vitamin A, 2.1 times more Vitamin B1, 10.3 times more Vitamin E and 27.4 times more Vitamin K than Bananas.
• While 1 kg of Raw Bananas contains 1.7 times more Vitamin B2, 1.4 times more Vitamin B5, 2.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.4 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Bananas provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Bananas have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Raw Bananas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Bananas:

• 1 kilogram of Boiled Carrots has 6 times more Calcium, 1.3 times more Iron, 1.4 times more Phosphorus, 58 times more Sodium and 1.2 times more Water than Bananas.
• While 1 kg of Raw Bananas contains 4.6 times more Copper, 2.7 times more Magnesium, 1.7 times more Manganese and 1.5 times more Potassium than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper
• 1 kilogram of Bananas lack sufficient amounts of Calcium
• Both Boiled and Drained Carrots as well as Raw Bananas lack sufficient amounts of Fluoride, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Bananas contains 2.5 times more Energy, 2.8 times more Carbohydrate, 3.5 times more Sugars and 13.5 times more Fructose than Boiled and Drained Carrots.
• Both Boiled Carrots and Bananas offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy
• Both Boiled and Drained Carrots as well as Raw Bananas provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.