Comparing Nutrients in 1 kilogram Boiled Green Plantains VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Green Plantains	Frozen Carrots	Recommended Dietary Allowance
Energy	41.7% 1210kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.06% 0.52g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 292g	60.8% 79g	130g per day for Men 19-50 years
Sugars	31% 22.5g	65.7% 47.6g	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	4.28% 3.1g	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	% 4g	g per day for Men 19-50 years
Sucrose	% 15g	% 40.5g	g per day for Men 19-50 years
Fiber	68.4% 26g	87% 33g	38g per day for Men 19-50 years
Protein	19.5% 11g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	789% 7100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	73% 0.95mg	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	25% 100μg	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	27.8% 25mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.7% 38μg	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Frozen Carrots	Recommended Dietary Allowance
Calcium	3% 30mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	82.2% 0.74mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	74.3% 1.7mg	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	34.3% 240mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	85% 2890mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	18.7% 691g	24.3% 900g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Frozen Carrots per 1 kg

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

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

• 1 kilogram of Boiled Green Plantains has 1.8 times more Vitamin B2, 2 times more Vitamin B5, 2.3 times more Vitamin B6, 4.8 times more Vitamin B9 and 3.6 times more Vitamin C than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 4.6 times more Vitamin K than Boiled Green Plantains.
• Both Boiled Green Plantains and Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.

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

• 1 kilogram of Boiled Green Plantains has 2.3 times more Magnesium and 1.2 times more Potassium than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 12 times more Calcium, 1.5 times more Iron, 1.6 times more Manganese, 1.4 times more Phosphorus, 34 times more Sodium, 2.4 times more Zinc and 1.3 times more Water than Boiled Green Plantains.
• Both Boiled Green Plantains and Frozen Carrots contain similar levels of Copper per one kilogram.
• 1 kilogram of Boiled Green Plantains lack sufficient amounts of Calcium and Zinc
• Both Boiled Green Plantains as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Green Plantains has 3.4 times more Energy and 3.7 times more Carbohydrate than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 2.1 times more Sugars and 1.3 times more Fiber than Boiled Green Plantains.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy
• Both Boiled Green Plantains as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.