Comparing Nutrients in 1 pound Baked Yellow Plantains VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Baked Yellow Plantains	4%	1%	95%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Baked Yellow Plantains	Boiled Carrots	Recommended Dietary Allowance
Energy	24.2% 703kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 188g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	133% 97g	21.6% 15.6g	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	24% 17.3g	2.25% 1.63g	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	% 17g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 62g	% 12.2g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	36% 13.6g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Baked Yellow Plantains	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	22.7% 204μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	53.4% 0.69mg	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	60% 240μg	16% 63.5μg	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	82.7% 74.4mg	18% 16.3mg	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	0% 0mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.8% 58.5μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Yellow Plantains	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	16% 1.27mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	30.6% 0.7mg	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	24% 168mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	63.6% 2164mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	6.85% 253g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Yellow Plantains vs Boiled Carrots:

• Baked Yellow Plantains have 1.4 times more Vitamin B1, 3 times more Vitamin B2, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6, 3.8 times more Vitamin B9 and 4.6 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 18.9 times more Vitamin A and more Vitamin E than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Boiled and Drained Carrots have similar amounts of Vitamin B3 and Vitamin K per 1 lb.
• Both Baked Yellow Plantains as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Baked Yellow Plantains have 2.6 times more Copper, 4.1 times more Magnesium, 1.2 times more Phosphorus and 2 times more Potassium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 10 times more Calcium, more Selenium, 29 times more Sodium and 1.6 times more Water than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Boiled and Drained Carrots have similar amounts of Iron, Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Yellow Plantains have 4.4 times more Energy, 5 times more Carbohydrate, 6.2 times more Sugars, 10.6 times more Fructose and 2 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Fiber than Baked Yellow Plantains.
• Both Baked Yellow Plantains as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.