Comparing Nutrients in 300 calories Cooked Frozen Carrots VS Baked Yellow Plantains

Weight per 300 calories

• Cooked Frozen Carrots: 811g
• Baked Yellow Plantains: 194g

Baked Yellow Plantains have 4.2 times more energy per unit of mass than Boiled and Drained Frozen Carrots, which is above average in comparison to other foods. Cooked Frozen Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Carrots or Baked Yellow Plantains?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Cooked Frozen Carrots	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	0% 0g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.2% 62.7g	61.6% 80g	130g per day for Men 19-50 years
Sugars	45.6% 33g	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	3.13% 2.27g	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	% 2.9g	% 7.34g	g per day for Men 19-50 years
Sucrose	% 28g	% 26.5g	g per day for Men 19-50 years
Fiber	70.4% 26.8g	11.2% 4.26g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	5.25% 2.94g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	762% 6859μg	9.68% 87μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	20.5% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.4% 0.68mg	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	22.3% 89μg	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	20.7% 18.6mg	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	54.6% 8.2mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	28.4% 284mg	0.58% 5.8mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	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	53.7% 4.3mg	6.77% 0.54mg	8mg per day for Men 19-50 years
Magnesium	21.2% 89mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	59% 1.35mg	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	36% 251mg	10.2% 71.6mg	700mg per day for Men 19-50 years
Potassium	45.8% 1557mg	27% 923mg	3400mg per day for Men 19-50 years
Selenium	8.85% 4.86μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	0.26% 3.87mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	19.8% 732g	2.92% 108g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Baked Yellow Plantains Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Carrots or Baked Yellow Plantains?

Lets compare vitamin content per 300 calories of Cooked Frozen Carrots vs Baked Yellow Plantains:

• 300 calories of Cooked Frozen Carrots have 78.8 times more Vitamin A, 1.4 times more Vitamin B1, 2.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin E and 4.4 times more Vitamin K than Baked Yellow Plantains.
• While 300 kcal of Baked Yellow Plantains contain 1.7 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Baked Yellow Plantains provide similar amounts of Vitamin B2 and Vitamin B9 per 300 calories.
• 300 calories of Baked Yellow Plantains have insufficient amounts of Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Carrots vs Baked Yellow Plantains:

• 300 calories of Cooked Frozen Carrots have 48.9 times more Calcium, 7.8 times more Copper, 7.9 times more Iron, 4.2 times more Manganese, 3.5 times more Phosphorus, 1.7 times more Potassium, more Selenium, 123.6 times more Sodium, 7 times more Zinc and 6.8 times more Water than Baked Yellow Plantains.
• Both Cooked Frozen Carrots and Baked Yellow Plantains contain similar levels of Magnesium per 300 calories.
• 300 calories of Baked Yellow Plantains lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Carrots have more Omega 3, more Omega 6, 6.3 times more Fiber and 1.6 times more Protein than Baked Yellow Plantains.
• While 300 kcal of Baked Yellow Plantains contain 1.3 times more Carbohydrate and 3.3 times more Fructose than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Baked Yellow Plantains offer comparable quantities of Energy and Sugars per 300 calories.
• 300 calories of Baked Yellow Plantains provide inadequate amounts of Omega 3, Omega 6 and Protein