Comparing Nutrients in 1 pound Yellow Plantains VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Carrots	8%	5%	87%

Macro Nutrients

	Yellow Plantains	Carrots	Recommended Dietary Allowance
Energy	19% 553kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	110% 79.4g	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	54% 39g	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	% 39.4g	% 2.68g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 16.3g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Carrots	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	421% 3787μg	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	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	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	25% 100μg	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	109% 131μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Carrots	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	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	31% 2.5mg	17% 1.36mg	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	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	20.7% 145mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	65% 2209mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	8% 296g	11% 400g	3700g per day for Men 19-50 years

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

• Raw Yellow Plantains have 1.3 times more Vitamin B2, 1.8 times more Vitamin B6, 3.1 times more Vitamin C and 2.2 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 14.9 times more Vitamin A, 1.5 times more Vitamin B3 and more Vitamin E than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Raw Carrots have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 1 lb.
• Both Raw Yellow Plantains as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Yellow Plantains vs Carrots:

• Raw Yellow Plantains have 1.6 times more Copper, 1.8 times more Iron, 3 times more Magnesium, 1.5 times more Potassium and 15 times more Selenium than Raw Carrots.
• While Raw Carrots contain 11 times more Calcium, 17.3 times more Sodium, 1.3 times more Zinc and 1.4 times more Water than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Raw Carrots have similar amounts of Manganese and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Yellow Plantains have 3 times more Energy, 3.3 times more Carbohydrate, 3.7 times more Sugars, 15.7 times more Fructose and 1.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.6 times more Fiber than Raw Yellow Plantains.
• Both Raw Yellow Plantains as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.