Comparing Nutrients in 300 calories Canned Carrots with Liquids and Salt VS Baked Yellow Plantains

Weight per 300 calories

• Canned Carrots with Liquids and Salt: 1304g
• Baked Yellow Plantains: 194g

Baked Yellow Plantains have 6.7 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is above average in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Baked Yellow Plantains?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	61.6% 80g	130g per day for Men 19-50 years
Sugars	44.3% 32g	57% 41.3g	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	NA	10% 7.4g	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	NA	% 7.34g	g per day for Men 19-50 years
Sucrose	NA	% 26.5g	g per day for Men 19-50 years
Fiber	61.8% 23.5g	11.2% 4.26g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	5.25% 2.94g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	888% 7996μg	9.68% 87μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	20.5% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	31.3% 0.41mg	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	26% 104μg	25.6% 103μg	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	29% 26mg	35.3% 31.7mg	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	63.5% 9.52mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	107% 128μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	40.4% 404mg	0.58% 5.8mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	9.46% 0.085mg	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	84.8% 6.8mg	6.77% 0.54mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	14% 0.32mg	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	37.3% 261mg	10.2% 71.6mg	700mg per day for Men 19-50 years
Potassium	66.4% 2257mg	27% 923mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	209% 3130mg	0.26% 3.87mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	2.92% 108g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Baked Yellow Plantains Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Baked Yellow Plantains?

Lets compare vitamin content per 300 calories of Canned Carrots with Liquids and Salt vs Baked Yellow Plantains:

• 300 calories of Canned Carrots with Liquids and Salt have 91.8 times more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 4.1 times more Vitamin B3, 1.8 times more Vitamin B5, 3.6 times more Vitamin B6, more Vitamin E and 5.1 times more Vitamin K than Baked Yellow Plantains.
• Both Canned Carrots with Liquids and Salt and Baked Yellow Plantains provide similar amounts of Vitamin B9 and Vitamin C per 300 calories.
• 300 calories of Baked Yellow Plantains have insufficient amounts of Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Carrots with Liquids and Salt vs Baked Yellow Plantains:

• 300 calories of Canned Carrots with Liquids and Salt have 69.6 times more Calcium, 15.8 times more Copper, 12.5 times more Iron, 1.5 times more Magnesium, 18.4 times more Manganese, 3.6 times more Phosphorus, 2.4 times more Potassium, more Selenium, 808.7 times more Sodium, 9.3 times more Zinc and 11.2 times more Water than Baked Yellow Plantains.
• 300 calories of Baked Yellow Plantains lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Carrots with Liquids and Salt have more Omega 3, 5.5 times more Fiber and 2.6 times more Protein than Baked Yellow Plantains.
• While 300 kcal of Baked Yellow Plantains contain 1.3 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Baked Yellow Plantains offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Baked Yellow Plantains provide inadequate amounts of Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Baked Yellow Plantains provide inadequate amounts of Omega 6 in 300 calories.