Comparing Nutrients in 1 pound Frozen Carrots VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Frozen Carrots	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	5.63% 163kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	144% 188g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	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	1.94% 1.4g	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	% 1.8g	% 17g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 62g	g per day for Men 19-50 years
Fiber	39.4% 15g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	358% 3221μg	22.7% 204μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	11.3% 45.4μg	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	12.6% 11.3mg	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	17.2% 2.6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	48.8% 58.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	16.3% 163mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	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	25% 2mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	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	21.4% 150mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	63.6% 2164mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11% 408g	6.85% 253g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Baked Yellow Plantains per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Carrots 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 Frozen Carrots vs Baked Yellow Plantains:

• 1 pound of Frozen Carrots has 15.8 times more Vitamin A, more Vitamin E and 1.4 times more Vitamin K than Baked Yellow Plantains.
• While 1 lb of Baked Yellow Plantains contains 2 times more Vitamin B1, 3.5 times more Vitamin B2, 1.5 times more Vitamin B3, 2.8 times more Vitamin B5, 2.2 times more Vitamin B6, 5.3 times more Vitamin B9 and 6.6 times more Vitamin C than Frozen Carrots, Unprepared.
• 1 pound of Baked Yellow Plantains have insufficient amounts of Vitamin E
• Both Frozen Carrots, Unprepared as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Carrots vs Baked Yellow Plantains:

• 1 pound of Frozen Carrots has 12 times more Calcium, 1.7 times more Copper, 1.6 times more Iron, 34 times more Sodium, 1.6 times more Zinc and 1.6 times more Water than Baked Yellow Plantains.
• While 1 lb of Baked Yellow Plantains contains 3.4 times more Magnesium and 2 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Baked Yellow Plantains contain similar levels of Manganese and Phosphorus per one pound.
• 1 pound of Baked Yellow Plantains lack sufficient amounts of Calcium and Zinc
• Both Frozen Carrots, Unprepared as well as Baked Yellow Plantains lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Carrots has 1.5 times more Fiber than Baked Yellow Plantains.
• While 1 lb of Baked Yellow Plantains contains 4.3 times more Energy, 5.2 times more Carbohydrate, 4.5 times more Sugars, 12.3 times more Fructose and 1.9 times more Protein than Frozen Carrots, Unprepared.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Frozen Carrots, Unprepared as well as Baked Yellow Plantains provide inadequate amounts of Omega 3 and Omega 6 in one pound.