Comparing Nutrients in 1 pound Boiled Green Plantains VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled Green Plantains	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	19% 549kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	27% 35g	130g per day for Men 19-50 years
Sugars	14% 10.2g	25.5% 18.5g	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	2.2% 1.6g	1.75% 1.27g	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	% 1.72g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 6.9g	% 15.6g	g per day for Men 19-50 years
Fiber	31% 11.8g	39.4% 15g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	29.3% 0.38mg	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	54.4% 218μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46% 41.3mg	11.6% 10.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	41.3% 0.37mg	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	17% 1.36mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	33% 0.76mg	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	15.6% 109mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	38.6% 1311mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.47% 313g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Cooked Frozen Carrots per 1 lb

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

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

• 1 pound of Boiled Green Plantains has 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.2 times more Vitamin B5, 2.6 times more Vitamin B6, 4.4 times more Vitamin B9 and 4 times more Vitamin C than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 3.6 times more Vitamin K than Boiled Green Plantains.
• Both Boiled Green Plantains and Cooked Frozen Carrots provide similar amounts of Vitamin B3 per one pound.

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

• 1 pound of Boiled Green Plantains has 2.5 times more Magnesium and 1.5 times more Potassium than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 11.7 times more Calcium, 1.8 times more Iron, 1.5 times more Manganese, 1.3 times more Phosphorus, 29.5 times more Sodium, 2.5 times more Zinc and 1.3 times more Water than Boiled Green Plantains.
• Both Boiled Green Plantains and Cooked Frozen Carrots contain similar levels of Copper per one pound.
• 1 pound of Boiled Green Plantains lack sufficient amounts of Calcium and Zinc
• Both Boiled Green Plantains as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Green Plantains has 3.3 times more Energy and 3.8 times more Carbohydrate than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.7 times more Omega 3, 1.8 times more Sugars and 1.3 times more Fiber than Boiled Green Plantains.
• 1 pound of Boiled Green Plantains provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy
• Both Boiled Green Plantains as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 and Protein in one pound.