Comparing Nutrients in 500 calories Boiled Carrots VS Fried Green Plantains

Weight per 500 calories

• Boiled Carrots: 1429g
• Fried Green Plantains: 162g

Fried Green Plantains have 8.8 times more energy per unit of mass than Boiled and Drained Carrots, which is high in comparison to other foods. Boiled Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Carrots or Fried Green Plantains?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Fried Green Plantains	2%	34%	64%

Macro Nutrients

	Boiled Carrots	Fried Green Plantains	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	21.7% 0.35g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	22.3% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	61.2% 79.6g	130g per day for Men 19-50 years
Sugars	68% 49.3g	8.1% 5.87g	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	7.1% 5.14g	1.47% 1.07g	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	% 5.7g	% 0.99g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 3.8g	g per day for Men 19-50 years
Fiber	113% 43g	15% 5.66g	38g per day for Men 19-50 years
Protein	19.4% 11g	4.33% 2.43g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	10.8% 97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	6.34% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	8.27% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	33% 0.43mg	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	50% 200μg	6.07% 24.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57% 51.4mg	6.1% 5.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	98% 14.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Fried Green Plantains	Recommended Dietary Allowance
Calcium	43% 429mg	0.65% 6.47mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	22.3% 94mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	13.2% 0.3mg	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	61.2% 429mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	0.22% 3.24mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	3.4% 0.37mg	11mg per day for Men 19-50 years
Water	35% 1288g	1.58% 58.4g	3700g per day for Men 19-50 years

Boiled Carrots VS Fried Green Plantains Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Carrots or Fried Green Plantains?

Lets compare vitamin content per 500 calories of Boiled Carrots vs Fried Green Plantains:

• 500 calories of Boiled Carrots have 125.4 times more Vitamin A, 12.4 times more Vitamin B1, 3.8 times more Vitamin B2, 7 times more Vitamin B3, 5.3 times more Vitamin B5, 5.1 times more Vitamin B6, 8.2 times more Vitamin B9 and 9.3 times more Vitamin C than Fried Green Plantains.
• 500 calories of Fried Green Plantains have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C

Comparing minerals per 500 calories for Boiled Carrots vs Fried Green Plantains:

• 500 calories of Boiled Carrots have 66.2 times more Calcium, 4.5 times more Iron, 1.5 times more Magnesium, 7.3 times more Manganese, 6 times more Phosphorus, 4.3 times more Potassium, 256 times more Sodium, 7.7 times more Zinc and 22.1 times more Water than Fried Green Plantains.
• Both Boiled Carrots and Fried Green Plantains contain similar levels of Copper per 500 calories.
• 500 calories of Fried Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Carrots have 1.5 times more Carbohydrate, 8.4 times more Sugars, 7.6 times more Fiber and 4.5 times more Protein than Fried Green Plantains.
• While 500 kcal of Fried Green Plantains contain 7.4 times more Fat, 13.9 times more Saturated Fat, 24.4 times more Omega 3 and 3.1 times more Omega 6 than Boiled and Drained Carrots.
• Both Boiled Carrots and Fried Green Plantains offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Carrots provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Fried Green Plantains provide inadequate amounts of Protein