Comparing Nutrients in 300 calories Boiled Green Plantains VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Boiled Green Plantains: 248g
• Canned Carrots with Liquids and Salt: 1304g

Boiled Green Plantains have 5.3 times more energy per 100g than Canned Carrots with Liquids and Salt. It has average energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Green Plantains or Canned Carrots with Liquids and Salt?

Macros Ratio

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

Macro Nutrients

	Boiled Green Plantains	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	4.03% 0.064g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.3g	54% 70g	130g per day for Men 19-50 years
Sugars	7.7% 5.58g	44.3% 32g	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	1.2% 0.87g	NA	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	% 0.94g	NA	g per day for Men 19-50 years
Sucrose	% 3.77g	NA	g per day for Men 19-50 years
Fiber	17% 6.45g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	4.83% 2.7g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.04% 0.97mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	112% 1.46mg	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	29.8% 119μg	26% 104μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.6mg	29% 26mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.85% 9.42μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	0.74% 7.44mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	149% 1.34mg	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	9.3% 0.74mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.4mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	255% 5.87mg	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	8.5% 59.5mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.96mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	3.16% 0.35mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	4.63% 171g	32.8% 1213g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt contain 2 times more Vitamin B1, 2.2 times more Vitamin B2, 5.7 times more Vitamin B3, 1.9 times more Vitamin B5, 2.7 times more Vitamin B6 and 13.6 times more Vitamin K than Boiled Green Plantains.
• Both Boiled Green Plantains and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B9 and Vitamin C per 300 kcal.

Comparing minerals per 300 calories for Boiled Green Plantains vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 54.4 times more Calcium, 6.8 times more Copper, 9.1 times more Iron, 1.7 times more Magnesium, 21.7 times more Manganese, 4.4 times more Phosphorus, 3.1 times more Potassium, more Selenium, 631.3 times more Sodium, 10.9 times more Zinc and 7.1 times more Water than Boiled Green Plantains.

Comparison of macro-nutrients per 300 calories:

• Canned Carrots Solids and Liquids with Salt contain 1.6 times more Omega 3, 5.7 times more Omega 6, 5.8 times more Sugars, 3.6 times more Fiber and 2.8 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled Green Plantains as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.