Comparing Nutrients in 1 kilogram Yellow Plantains VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Yellow Plantains	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	42% 1220kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 319g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	242% 175g	34.2% 25g	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	119% 86.4g	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	% 87g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	39.5% 15g	38g per day for Men 19-50 years
Protein	23.2% 13g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	62.2% 560μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.7% 0.62mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	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	55% 220μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	204% 184mg	30% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	240% 288μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	116% 1.04mg	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	68.8% 5.5mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	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	45.7% 320mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	143% 4870mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	17.6% 652g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Yellow Plantains vs Canned Carrots with Salt:

• Raw Yellow Plantains have 3.4 times more Vitamin B1, 2.5 times more Vitamin B2, 1.2 times more Vitamin B3, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6, 2.4 times more Vitamin B9, 6.8 times more Vitamin C and 2.9 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 10 times more Vitamin A and more Vitamin E than Raw Yellow Plantains.
• Both Raw Yellow Plantains as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Yellow Plantains vs Canned Carrots with Salt:

• Raw Yellow Plantains have 4.5 times more Magnesium, 1.3 times more Phosphorus, 2.7 times more Potassium and 3.8 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 8.3 times more Calcium, 1.4 times more Copper, 3.1 times more Manganese, 60.5 times more Sodium, 1.4 times more Zinc and 1.4 times more Water than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Drained Canned Carrots with Salt have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Yellow Plantains have 4.9 times more Energy, 5.8 times more Carbohydrate, 7.1 times more Sugars and 2 times more Protein than Drained Canned Carrots with Salt.
• Both Raw Yellow Plantains and Drained Canned Carrots with Salt have similar amounts of Fiber per 1 kg.
• Both Raw Yellow Plantains as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.