Comparing Nutrients in 1 kilogram Carrots VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Carrots	Boiled Green Plantains	Recommended Dietary Allowance
Energy	14% 410kcal	41.7% 1210kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	3.06% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	224% 292g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	31% 22.5g	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	7.6% 5.5g	4.83% 3.5g	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	% 5.9g	% 3.8g	g per day for Men 19-50 years
Sucrose	% 36g	% 15g	g per day for Men 19-50 years
Fiber	73.7% 28g	68.4% 26g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	928% 8350μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	120% 480μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.6% 59mg	101% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	33% 330mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	89% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	47.4% 1.1mg	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	50% 350mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	85% 2890mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	24% 883g	18.7% 691g	3700g per day for Men 19-50 years

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

• Raw Carrots have 1.3 times more Vitamin B1, 2.5 times more Vitamin B3 and 3.5 times more Vitamin K than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Boiled Green Plantains have similar amounts of Vitamin B2 per 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Boiled Green Plantains:

• Raw Carrots have 11 times more Calcium, 1.3 times more Manganese, 1.5 times more Phosphorus, 34.5 times more Sodium, 1.7 times more Zinc and 1.3 times more Water than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.8 times more Copper and 2.3 times more Magnesium than Raw Carrots.
• Both Raw Carrots and Boiled Green Plantains have similar amounts of Iron and Potassium per 1 kg.
• Both Raw Carrots as well as Boiled Green Plantains have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 2.1 times more Sugars than Boiled Green Plantains.
• While Boiled Green Plantains contain 3 times more Energy, 13 times more Omega 3 and 3 times more Carbohydrate than Raw Carrots.
• Both Raw Carrots and Boiled Green Plantains have similar amounts of Fiber and Protein per 1 kg.
• Both Raw Carrots as well as Boiled Green Plantains have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 1 kg.