Comparing Nutrients in 1 kilogram Yellow Plantains VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Yellow Plantains	Boiled Carrots	Recommended Dietary Allowance
Energy	42% 1220kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 319g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	242% 175g	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	119% 86.4g	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	% 87g	% 4g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 27g	g per day for Men 19-50 years
Fiber	44.7% 17g	79% 30g	38g per day for Men 19-50 years
Protein	23.2% 13g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	62.2% 560μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.7% 0.62mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	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	55% 220μg	35% 140μg	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	40% 36mg	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	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	240% 288μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Boiled Carrots	Recommended Dietary Allowance
Calcium	3% 30mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	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	68.8% 5.5mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	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	45.7% 320mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	143% 4870mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	18% 2mg	11mg per day for Men 19-50 years
Water	17.6% 652g	24.4% 902g	3700g per day for Men 19-50 years

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

• Raw Yellow Plantains have 1.7 times more Vitamin B2, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9, 5.1 times more Vitamin C and 2.1 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 15.2 times more Vitamin A and more Vitamin E than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Raw Yellow Plantains as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Yellow Plantains have 4.4 times more Copper, 1.6 times more Iron, 3.6 times more Magnesium, 2.1 times more Potassium and 2.1 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 10 times more Calcium, 14.5 times more Sodium and 1.4 times more Water than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Boiled and Drained Carrots have similar amounts of Manganese, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Yellow Plantains have 3.5 times more Energy, 3.9 times more Carbohydrate, 5.1 times more Sugars, 24 times more Fructose and 1.7 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Fiber than Raw Yellow Plantains.
• Both Raw Yellow Plantains as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.