Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	3.6% 104kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	144% 188g	130g per day for Men 19-50 years
Sugars	15.4% 11g	133% 97g	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	NA	24% 17.3g	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	NA	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 62g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	309% 2781μg	22.7% 204μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	73.3% 0.95mg	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	9.07% 36.3μg	60% 240μg	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	10% 9.07mg	82.7% 74.4mg	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	22% 3.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	48.8% 58.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	14% 141mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	22% 0.2mg	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	29.5% 2.36mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	32.5% 0.75mg	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	13% 91mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	63.6% 2164mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11.4% 422g	6.85% 253g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Baked Yellow Plantains per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Baked Yellow Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Baked Yellow Plantains:

• 1 pound of Canned Carrots with Liquids and Salt has 13.6 times more Vitamin A and more Vitamin E than Baked Yellow Plantains.
• While 1 lb of Baked Yellow Plantains contains 4.7 times more Vitamin B1, 4.8 times more Vitamin B2, 1.6 times more Vitamin B3, 3.8 times more Vitamin B5, 1.9 times more Vitamin B6, 6.6 times more Vitamin B9, 8.2 times more Vitamin C and 1.3 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Baked Yellow Plantains have insufficient amounts of Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Baked Yellow Plantains:

• 1 pound of Canned Carrots with Liquids and Salt has 10.3 times more Calcium, 2.3 times more Copper, 1.9 times more Iron, 2.7 times more Manganese, 120 times more Sodium, 1.4 times more Zinc and 1.7 times more Water than Baked Yellow Plantains.
• While 1 lb of Baked Yellow Plantains contains 4.6 times more Magnesium, 1.9 times more Phosphorus and 2.8 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Baked Yellow Plantains lack sufficient amounts of Calcium and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Baked Yellow Plantains lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Baked Yellow Plantains contains 6.7 times more Energy, 7.7 times more Carbohydrate, 8.7 times more Sugars and 2.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Baked Yellow Plantains offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Baked Yellow Plantains provide inadequate amounts of Omega 3 and Omega 6 in one pound.