Comparing Nutrients in 300 calories Yellow Plantains VS Frozen Carrots

Weight per 300 calories

• Yellow Plantains: 246g
• Frozen Carrots: 833g

Yellow Plantains have 3.4 times more energy per 100g than Frozen Carrots. It has average energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Yellow Plantains	Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.85% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	12% 2.06g	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	50.6% 66g	130g per day for Men 19-50 years
Sugars	59.4% 43g	54.7% 39.7g	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	3.56% 2.6g	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	% 3.33g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 33.8g	g per day for Men 19-50 years
Fiber	11% 4.2g	72.4% 27.5g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	15.3% 138μg	657% 5917μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	61% 0.79mg	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	21% 83.3μg	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	23% 21mg	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	31.7% 4.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59% 71μg	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Frozen Carrots	Recommended Dietary Allowance
Calcium	0.74% 7.38mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	20.2% 0.18mg	68.5% 0.62mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	21% 88.5mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	62% 1.43mg	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	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	35.2% 1198mg	57.6% 1958mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.84mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	4.33% 160g	20.3% 750g	3700g per day for Men 19-50 years

Yellow Plantains VS Frozen Carrots Nutrients Per 300 Kcal

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

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

• 300 calories of Yellow Plantains have 2.2 times more Vitamin C than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 43 times more Vitamin A, 2.4 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin E and 2.1 times more Vitamin K than Raw Yellow Plantains.
• 300 calories of Yellow Plantains have insufficient amounts of Vitamin E
• Both Raw Yellow Plantains as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Frozen Carrots, Unprepared contain 40.7 times more Calcium, 3.4 times more Copper, 2.7 times more Iron, 4 times more Manganese, 3.5 times more Phosphorus, 1.6 times more Potassium, 1.6 times more Selenium, 57.6 times more Sodium, 5.9 times more Zinc and 4.7 times more Water than Raw Yellow Plantains.
• Both Yellow Plantains and Frozen Carrots contain similar levels of Magnesium per 300 calories.
• 300 calories of Yellow Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Yellow Plantains have 8.2 times more Fructose than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain more Omega 3, more Omega 6, 6.6 times more Fiber and 2 times more Protein than Raw Yellow Plantains.
• Both Yellow Plantains and Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Yellow Plantains provide inadequate amounts of Omega 3, Omega 6 and Protein