Comparing Nutrients in 1 pound Boiled Carrots VS Fried Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Fried Green Plantains	2%	34%	64%

Macro Nutrients

	Boiled Carrots	Fried Green Plantains	Recommended Dietary Allowance
Energy	5.47% 159kcal	48.3% 1402kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	55.2% 53.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	52.3% 16.7g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	61% 0.98g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	62.6% 10.7g	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	172% 223g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	22.7% 16.5g	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	2.25% 1.63g	4.13% 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	% 1.8g	% 2.77g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 10.7g	g per day for Men 19-50 years
Fiber	36% 13.6g	41.8% 16g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	429% 3865μg	30.2% 272μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	92% 1.2mg	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	17% 68μg	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	17% 15.4mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Fried Green Plantains	Recommended Dietary Allowance
Calcium	13.6% 136mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	92% 0.83mg	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	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	37% 0.85mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	64.3% 2186mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	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	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11% 409g	4.42% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Fried Green Plantains per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of Fried Green Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Carrots has 14.2 times more Vitamin A and 1.4 times more Vitamin B1 than Fried Green Plantains.
• While 1 lb of Fried Green Plantains contains 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled and Drained Carrots.
• Both Boiled Carrots and Fried Green Plantains provide similar amounts of Vitamin B9 and Vitamin C per one pound.

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

• 1 pound of Boiled Carrots has 7.5 times more Calcium, 29 times more Sodium and 2.5 times more Water than Fried Green Plantains.
• While 1 lb of Fried Green Plantains contains 10.8 times more Copper, 2 times more Iron, 5.8 times more Magnesium, 1.5 times more Phosphorus and 2.1 times more Potassium than Boiled and Drained Carrots.
• Both Boiled Carrots and Fried Green Plantains contain similar levels of Manganese per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper and Zinc
• 1 pound of Fried Green Plantains lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Fried Green Plantains contains 8.8 times more Energy, 65.6 times more Fat, 123 times more Saturated Fat, 215 times more Omega 3, 27 times more Omega 6, 6 times more Carbohydrate and 2 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Fried Green Plantains offer comparable quantities of Sugars and Fiber per one pound.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein