Comparing Nutrients in 300 calories Boiled Green Plantains VS Boiled Carrots

Weight per 300 calories

• Boiled Green Plantains: 248g
• Boiled Carrots: 857g

Boiled Green Plantains have 3.5 times more energy per 100g than Boiled Carrots. It has average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Boiled Green Plantains or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Green Plantains	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	4.03% 0.064g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	4.4% 0.75g	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% 70.5g	130g per day for Men 19-50 years
Sugars	7.7% 5.58g	40.8% 29.6g	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	1.2% 0.87g	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	% 3.77g	% 23g	g per day for Men 19-50 years
Fiber	17% 6.45g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	4.83% 2.7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.04% 0.97mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	101% 1.3mg	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	30% 120μg	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	34.3% 31mg	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	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.85% 9.42μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Boiled Carrots	Recommended Dietary Allowance
Calcium	0.74% 7.44mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.4mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	57.8% 1.33mg	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	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.96mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	3.16% 0.35mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	4.63% 171g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Green Plantains vs Boiled Carrots:

• Boiled and Drained Carrots contain 4.6 times more Vitamin B1, 2.3 times more Vitamin B2, 5.7 times more Vitamin B3, 2.1 times more Vitamin B5, 2.4 times more Vitamin B6, 1.4 times more Vitamin C and 12.5 times more Vitamin K than Boiled Green Plantains.
• Both Boiled Green Plantains and Boiled and Drained Carrots have similar amounts of Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for Boiled Green Plantains vs Boiled Carrots:

• Boiled Green Plantains have 1.4 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 34.6 times more Calcium, 3.9 times more Iron, 4.9 times more Manganese, 4.3 times more Phosphorus, 2.8 times more Potassium, more Selenium, 100.3 times more Sodium, 4.9 times more Zinc and 4.5 times more Water than Boiled Green Plantains.
• Both Boiled Green Plantains and Boiled and Drained Carrots have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Green Plantains have 7.5 times more Omega 3 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.8 times more Omega 6, 5.3 times more Sugars, 3.6 times more Fructose, 4 times more Fiber and 2.4 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled Green Plantains as well as Boiled and Drained Carrots have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.