Comparing Nutrients in 1 kilogram Green Plantains VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Green Plantains	Boiled Carrots	Recommended Dietary Allowance
Energy	52.4% 1520kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 367g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	31.6% 23g	47.6% 34.5g	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	14% 10g	4.97% 3.6g	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	% 11g	% 4g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 27g	g per day for Men 19-50 years
Fiber	58% 22g	79% 30g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	118% 1.53mg	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	70% 280μg	35% 140μg	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	224% 202mg	40% 36mg	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	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Boiled Carrots	Recommended Dietary Allowance
Calcium	2% 20mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	94% 7.5mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	67.4% 1.55mg	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	44.3% 310mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	16.5% 611g	24.4% 902g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 1.5 times more Vitamin B1, 2.3 times more Vitamin B2, 2.3 times more Vitamin B5, 2 times more Vitamin B9 and 5.6 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.2 times more Vitamin B6 than Raw Green Plantains.
• Both Raw Green Plantains and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 1 kg.

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

• Raw Green Plantains have 6.8 times more Copper, 2.2 times more Iron, 4.1 times more Magnesium and 1.8 times more Potassium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 15 times more Calcium, 1.4 times more Manganese, 29 times more Sodium and 1.5 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Boiled and Drained Carrots have similar amounts of Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Plantains have 4.3 times more Energy, 4.5 times more Carbohydrate, 2.8 times more Fructose and 1.6 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Sugars and 1.4 times more Fiber than Raw Green Plantains.
• Both Raw Green Plantains as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Glucose and Sucrose in 1 kg.