Comparing Nutrients in 1 kilogram Yellow Plantains VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Carrots	8%	5%	87%

Macro Nutrients

	Yellow Plantains	Carrots	Recommended Dietary Allowance
Energy	42% 1220kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 319g	73.7% 96g	130g per day for Men 19-50 years
Sugars	242% 175g	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	119% 86.4g	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	% 87g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 36g	g per day for Men 19-50 years
Fiber	44.7% 17g	73.7% 28g	38g per day for Men 19-50 years
Protein	23.2% 13g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Carrots	Recommended Dietary Allowance
Vitamin A	62.2% 560μg	928% 8350μg	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	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	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	55% 220μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	240% 288μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Carrots	Recommended Dietary Allowance
Calcium	3% 30mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	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	68.8% 5.5mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	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	45.7% 320mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	143% 4870mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	17.6% 652g	24% 883g	3700g per day for Men 19-50 years

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

• Raw Yellow Plantains have 1.3 times more Vitamin B2, 1.8 times more Vitamin B6, 3.1 times more Vitamin C and 2.2 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 14.9 times more Vitamin A, 1.5 times more Vitamin B3 and more Vitamin E than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Raw Carrots have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 1 kg.
• Both Raw Yellow Plantains as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Yellow Plantains vs Carrots:

• Raw Yellow Plantains have 1.6 times more Copper, 1.8 times more Iron, 3 times more Magnesium, 1.5 times more Potassium and 15 times more Selenium than Raw Carrots.
• While Raw Carrots contain 11 times more Calcium, 17.3 times more Sodium, 1.3 times more Zinc and 1.4 times more Water than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Raw Carrots have similar amounts of Manganese and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Yellow Plantains have 3 times more Energy, 3.3 times more Carbohydrate, 3.7 times more Sugars, 15.7 times more Fructose and 1.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.6 times more Fiber than Raw Yellow Plantains.
• Both Raw Yellow Plantains as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.