Comparing Nutrients in 1 pound Yellow Plantains VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Yellow Plantains	Boiled Carrots	Recommended Dietary Allowance
Energy	19% 553kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	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	111% 145g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	110% 79.4g	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	54% 39g	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	% 39.4g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 12.2g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	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	25% 100μg	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	93% 83.5mg	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	109% 131μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	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	31% 2.5mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	28.4% 0.65mg	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	20.7% 145mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	65% 2209mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	8% 296g	11% 409g	3700g per day for Men 19-50 years

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

• Raw Yellow Plantains have 1.7 times more Vitamin B2, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9, 5.1 times more Vitamin C and 2.1 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 15.2 times more Vitamin A and more Vitamin E than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Raw 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 Yellow Plantains vs Boiled Carrots:

• Raw Yellow Plantains have 4.4 times more Copper, 1.6 times more Iron, 3.6 times more Magnesium, 2.1 times more Potassium and 2.1 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 10 times more Calcium, 14.5 times more Sodium and 1.4 times more Water than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Boiled and Drained Carrots have similar amounts of Manganese, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Yellow Plantains have 3.5 times more Energy, 3.9 times more Carbohydrate, 5.1 times more Sugars, 24 times more Fructose and 1.7 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Fiber than Raw Yellow Plantains.
• Both Raw 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.