Comparing Nutrients in 1 pound Boiled Carrots VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Boiled Carrots	Boiled Green Plantains	Recommended Dietary Allowance
Energy	5.47% 159kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	102% 132g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	14% 10.2g	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	2.25% 1.63g	2.2% 1.6g	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	% 1.8g	% 1.72g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 6.9g	g per day for Men 19-50 years
Fiber	36% 13.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	8.83% 4.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	429% 3865μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	76.8% 1mg	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	16% 63.5μg	54.4% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18% 16.3mg	46% 41.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31% 4.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	14.4% 17.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	13.6% 136mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	40.3% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	21.5% 0.49mg	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	19.4% 136mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	38.6% 1311mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11% 409g	8.47% 313g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 1.3 times more Vitamin B1, 1.7 times more Vitamin B3 and 3.6 times more Vitamin K than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.5 times more Vitamin B2, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 3.4 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained Carrots.

Comparing minerals per 1 pound for Boiled Carrots vs Boiled Green Plantains:

• Boiled and Drained Carrots have 10 times more Calcium, 1.4 times more Manganese, 1.3 times more Phosphorus, more Selenium, 29 times more Sodium, 1.4 times more Zinc and 1.3 times more Water than Boiled Green Plantains.
• While Boiled Green Plantains contain 4.7 times more Copper and 2.8 times more Magnesium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled Green Plantains have similar amounts of Iron and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Carrots have 1.5 times more Sugars than Boiled Green Plantains.
• While Boiled Green Plantains contain 3.5 times more Energy, 26 times more Omega 3, 3.5 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled Green Plantains have similar amounts of Fiber per 1 lb.
• Both Boiled and Drained Carrots as well as Boiled Green Plantains have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 1 lb.