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

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Fried Green Plantains	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	48.3% 1402kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	55.2% 53.6g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	52.3% 16.7g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	61% 0.98g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.7g	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	172% 223g	27% 35g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	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	4.13% 3g	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	% 2.77g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 15.6g	g per day for Men 19-50 years
Fiber	41.8% 16g	39.4% 15g	38g per day for Men 19-50 years
Protein	12% 6.8g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	30.2% 272μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	17% 68μg	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	17% 15.4mg	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	NA	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Green Plantains	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	1.8% 18mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	38% 3.04mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	62.6% 263mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	28.5% 200mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	64.3% 2186mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	NA	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	9.5% 1.04mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.42% 164g	11% 410g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Fried 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 Fried Green Plantains vs Cooked Frozen Carrots:

• 1 pound of Fried Green Plantains has 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 2 times more Vitamin B3, 2.2 times more Vitamin B5, 3.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.5 times more Vitamin C than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 14.1 times more Vitamin A than Fried Green Plantains.

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

• 1 pound of Fried Green Plantains has 2.2 times more Copper, 1.3 times more Iron, 5.3 times more Magnesium, 1.4 times more Phosphorus and 2.5 times more Potassium than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 8.8 times more Calcium, 29.5 times more Sodium, 1.5 times more Zinc and 2.5 times more Water than Fried Green Plantains.
• Both Fried Green Plantains and Cooked Frozen Carrots contain similar levels of Manganese per one pound.
• 1 pound of Fried Green Plantains lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fried Green Plantains has 8.4 times more Energy, 17.4 times more Fat, 30.8 times more Saturated Fat, 4.9 times more Omega 3, 8.1 times more Omega 6, 6.4 times more Carbohydrate and 2.6 times more Protein than Cooked Frozen Carrots.
• Both Fried Green Plantains and Cooked Frozen Carrots offer comparable quantities of Sugars and Fiber per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein