Comparing Nutrients in 500 calories Carrots VS Boiled Green Plantains

Weight per 500 calories

• Carrots: 1220g
• Boiled Green Plantains: 413g

Boiled Green Plantains have 3 times more energy per unit of mass than Raw Carrots, which is average in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 500 calories - Carrots or Boiled Green Plantains?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Carrots	Boiled Green Plantains	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	93% 120g	130g per day for Men 19-50 years
Sugars	79.7% 58g	13% 9.3g	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	9.25% 6.7g	2% 1.45g	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	% 7.2g	% 1.57g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 6.3g	g per day for Men 19-50 years
Fiber	90% 34g	28.3% 10.7g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	8.04% 4.5g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	49.6% 198μg	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	80% 72mg	41.8% 37.6mg	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	53.7% 8.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	40.2% 402mg	1.24% 12.4mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	36.7% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	15.5% 1.24mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	27.5% 116mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	19.6% 0.45mg	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% 427mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	35% 1194mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	0.55% 8.26mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	5.26% 0.58mg	11mg per day for Men 19-50 years
Water	29% 1077g	7.7% 285g	3700g per day for Men 19-50 years

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

• Raw Carrots have 3.9 times more Vitamin B1, 2.6 times more Vitamin B2, 7.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6, 1.9 times more Vitamin C and 10.3 times more Vitamin K than Boiled Green Plantains.
• Both Raw Carrots and Boiled Green Plantains have similar amounts of Vitamin B9 per 500 kcal.

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

• Raw Carrots have 32.5 times more Calcium, 1.7 times more Copper, 3 times more Iron, 1.3 times more Magnesium, 3.9 times more Manganese, 4.3 times more Phosphorus, 3.3 times more Potassium, 101.8 times more Sodium, 5.1 times more Zinc and 3.8 times more Water than Boiled Green Plantains.
• Both Raw Carrots as well as Boiled Green Plantains have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 5.7 times more Omega 6, 6.2 times more Sugars, 4.6 times more Fructose, 3.2 times more Fiber and 2.5 times more Protein than Boiled Green Plantains.
• While Boiled Green Plantains contain 4.4 times more Omega 3 than Raw Carrots.
• Both Raw Carrots and Boiled Green Plantains have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Carrots as well as Boiled Green Plantains have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.