Comparing Nutrients in 1 kilogram Boiled Green Plantains VS Canned Carrots with Liquids and Salt

Macros Ratio

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

Macro Nutrients

	Boiled Green Plantains	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	41.7% 1210kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	3.06% 0.52g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 292g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	31% 22.5g	34% 24.6g	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	4.83% 3.5g	NA	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	% 3.8g	NA	g per day for Men 19-50 years
Sucrose	% 15g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	47.4% 18g	38g per day for Men 19-50 years
Protein	19.5% 11g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	86% 1.12mg	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	120% 480μg	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 91mg	22.2% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.7% 38μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	3% 30mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	114% 1.03mg	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	37.5% 3mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	196% 4.5mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	85% 2890mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	18.7% 691g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Green Plantains vs Canned Carrots with Liquids and Salt:

• Boiled Green Plantains have 2.6 times more Vitamin B1, 2.4 times more Vitamin B2, 2.7 times more Vitamin B5, 2 times more Vitamin B6, 6 times more Vitamin B9 and 4.6 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.6 times more Vitamin K than Boiled Green Plantains.
• Both Boiled Green Plantains and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 per 1 kg.

Comparing minerals per 1 kilogram for Boiled Green Plantains vs Canned Carrots with Liquids and Salt:

• Boiled Green Plantains have 3.1 times more Magnesium and 1.7 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 10.3 times more Calcium, 1.3 times more Copper, 1.7 times more Iron, 4.1 times more Manganese, 120 times more Sodium, 2.1 times more Zinc and 1.3 times more Water than Boiled Green Plantains.
• Both Boiled Green Plantains and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus per 1 kg.
• Both Boiled Green Plantains as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Green Plantains have 5.3 times more Energy, 3.3 times more Omega 3, 5.4 times more Carbohydrate, 1.4 times more Fiber and 1.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Boiled Green Plantains and Canned Carrots Solids and Liquids with Salt have similar amounts of Sugars per 1 kg.
• Both Boiled Green Plantains as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 kg.