Comparing Nutrients in 1 pound Green Plantains VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Carrots	8%	5%	87%

Macro Nutrients

	Green Plantains	Carrots	Recommended Dietary Allowance
Energy	23.8% 689kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	29.7% 21.5g	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	6.4% 4.63g	3.44% 2.5g	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	% 4.94g	% 2.68g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 16.3g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	10% 5.67g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Carrots	Recommended Dietary Allowance
Vitamin A	NA	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.8% 127μg	21.5% 86μg	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	102% 92mg	29.7% 26.8mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Carrots	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	42.5% 3.4mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	28.2% 0.65mg	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	20% 141mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	7.5% 277g	11% 400g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.9 times more Vitamin B5, 1.5 times more Vitamin B9 and 3.4 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 1.8 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Green Plantains.

Comparing minerals per 1 pound for Green Plantains vs Carrots:

• Raw Green Plantains have 2.6 times more Copper, 2.5 times more Iron, 3.4 times more Magnesium and 1.3 times more Potassium than Raw Carrots.
• While Raw Carrots contain 16.5 times more Calcium, 1.3 times more Manganese, 34.5 times more Sodium, 1.3 times more Zinc and 1.4 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Raw Carrots have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Green Plantains have 3.7 times more Energy, 3.8 times more Carbohydrate, 1.9 times more Fructose and 1.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.1 times more Sugars and 1.3 times more Fiber than Raw Green Plantains.
• Both Raw Green Plantains as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Glucose and Sucrose in 1 lb.