Comparing Nutrients in 1 kilogram Green Plantains VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Carrots	8%	5%	87%

Macro Nutrients

	Green Plantains	Carrots	Recommended Dietary Allowance
Energy	52.4% 1520kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 367g	73.7% 96g	130g per day for Men 19-50 years
Sugars	31.6% 23g	65.4% 47.4g	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	7.6% 5.5g	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	% 11g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 36g	g per day for Men 19-50 years
Fiber	58% 22g	73.7% 28g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Carrots	Recommended Dietary Allowance
Vitamin A	NA	928% 8350μg	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	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70% 280μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Carrots	Recommended Dietary Allowance
Calcium	2% 20mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	62% 1.43mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	16.5% 611g	24% 883g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.9 times more Vitamin B5, 1.5 times more Vitamin B9 and 3.4 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 1.8 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Green Plantains.

Comparing minerals per 1 kilogram for Green Plantains vs Carrots:

• Raw Green Plantains have 2.6 times more Copper, 2.5 times more Iron, 3.4 times more Magnesium and 1.3 times more Potassium than Raw Carrots.
• While Raw Carrots contain 16.5 times more Calcium, 1.3 times more Manganese, 34.5 times more Sodium, 1.3 times more Zinc and 1.4 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Raw Carrots have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Plantains have 3.7 times more Energy, 3.8 times more Carbohydrate, 1.9 times more Fructose and 1.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.1 times more Sugars and 1.3 times more Fiber than Raw Green Plantains.
• Both Raw Green Plantains as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Glucose and Sucrose in 1 kg.