Comparing Nutrients in 1 pound Fried Green Plantains VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Fried Green Plantains	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	48.3% 1402kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	55.2% 53.6g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	52.3% 16.7g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	61% 0.98g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.7g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 223g	19.3% 25g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	15.5% 11.2g	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	4.13% 3g	NA	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	% 2.77g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	18% 6.8g	38g per day for Men 19-50 years
Protein	12% 6.8g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	30.2% 272μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	39% 0.51mg	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	17% 68μg	10.2% 41μg	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	17% 15.4mg	13.6% 12.2mg	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	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Green Plantains	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	52.4% 0.47mg	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	38% 3.04mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	62.6% 263mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	88.7% 2.04mg	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	28.5% 200mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	64.3% 2186mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	4.42% 164g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Green Plantains VS Canned Carrots with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Fried Green Plantains vs Canned Carrots with Salt:

• 1 pound of Fried Green Plantains has 2.6 times more Vitamin B1, 3.4 times more Vitamin B2, 1.5 times more Vitamin B3, 2.9 times more Vitamin B5, 2.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 9.3 times more Vitamin A than Fried Green Plantains.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1

Comparing minerals per 1 pound for Fried Green Plantains vs Canned Carrots with Salt:

• 1 pound of Fried Green Plantains has 1.8 times more Copper, 7.3 times more Magnesium, 1.8 times more Phosphorus and 2.7 times more Potassium than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 6.3 times more Calcium, 2.4 times more Manganese, 121 times more Sodium and 2.6 times more Water than Fried Green Plantains.
• Both Fried Green Plantains and Canned Carrots with Salt contain similar levels of Iron and Zinc per one pound.
• 1 pound of Fried Green Plantains lack sufficient amounts of Calcium
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fried Green Plantains has 12.4 times more Energy, 62.2 times more Fat, 102.5 times more Saturated Fat, 19.5 times more Omega 3, 29.7 times more Omega 6, 8.9 times more Carbohydrate, 1.5 times more Sugars, 2.3 times more Fiber and 2.3 times more Protein than Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein