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

Weight per 300 calories

• Yellow Plantains: 246g
• Canned Carrots with Salt: 1200g

Yellow Plantains have 4.9 times more energy per 100g than Canned Carrots with Salt. It has average energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 300 calories - Yellow Plantains or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Yellow Plantains	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.3% 78.4g	51% 66.5g	130g per day for Men 19-50 years
Sugars	59.4% 43g	41% 29.8g	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	29.3% 21.2g	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	% 21.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	11% 4.2g	47.4% 18g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	15.3% 138μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	103% 1.34mg	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	13.5% 54μg	27% 108μg	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	50.3% 45.2mg	36% 32.4mg	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	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59% 71μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	0.74% 7.38mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	20.2% 0.18mg	139% 1.25mg	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	17% 1.35mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	21% 88.5mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	235% 5.4mg	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	11.2% 78.7mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	35.2% 1198mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.84mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	4.33% 160g	30% 1115g	3700g per day for Men 19-50 years

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

• Raw Yellow Plantains have 1.4 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 48.6 times more Vitamin A, 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 4 times more Vitamin B3, 2.2 times more Vitamin B5, 2.3 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin E and 1.7 times more Vitamin K than Raw Yellow Plantains.
• Both Raw Yellow Plantains as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Drained Canned Carrots with Salt contain 40.7 times more Calcium, 6.9 times more Copper, 5.7 times more Iron, 15.3 times more Manganese, 3.7 times more Phosphorus, 1.8 times more Potassium, 1.3 times more Selenium, 295.2 times more Sodium, 6.7 times more Zinc and 7 times more Water than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Drained Canned Carrots with Salt have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Yellow Plantains have 1.4 times more Sugars than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Omega 3, more Omega 6, 4.3 times more Fiber and 2.4 times more Protein than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Drained Canned Carrots with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Yellow Plantains as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.