Comparing Nutrients in 1 pound Yellow Plantains VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Yellow Plantains	Frozen Carrots	Recommended Dietary Allowance
Energy	19% 553kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	27.6% 36g	130g per day for Men 19-50 years
Sugars	110% 79.4g	29.8% 21.6g	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	1.94% 1.4g	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	% 18.4g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	33% 0.43mg	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	11.3% 45.4μg	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	12.6% 11.3mg	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	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	109% 131μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Frozen Carrots	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	37.3% 0.34mg	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	31% 2.5mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	28.4% 0.65mg	33.7% 0.78mg	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	21.4% 150mg	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	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	8% 296g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Plantains VS Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Yellow Plantains versus 1 lb of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Yellow Plantains has 1.4 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.5 times more Vitamin B6, 2.2 times more Vitamin B9, 7.4 times more Vitamin C and 1.6 times more Vitamin K than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 12.7 times more Vitamin A and more Vitamin E than Raw Yellow Plantains.
• 1 pound of Yellow Plantains have insufficient amounts of Vitamin E
• Both Raw Yellow Plantains as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Yellow Plantains vs Frozen Carrots:

• 1 pound of Yellow Plantains has 1.3 times more Iron, 3 times more Magnesium, 2.1 times more Potassium and 2.1 times more Selenium than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 12 times more Calcium, 17 times more Sodium, 1.7 times more Zinc and 1.4 times more Water than Raw Yellow Plantains.
• Both Yellow Plantains and Frozen Carrots contain similar levels of Copper, Manganese and Phosphorus per one pound.
• 1 pound of Yellow Plantains lack sufficient amounts of Calcium and Zinc
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Yellow Plantains has 3.4 times more Energy, 4 times more Carbohydrate, 3.7 times more Sugars, 27.9 times more Fructose and 1.7 times more Protein than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 1.9 times more Fiber than Raw Yellow Plantains.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Raw Yellow Plantains as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in one pound.