Comparing Nutrients in 500 calories Carrots VS Fried Green Plantains

Weight per 500 calories

• Carrots: 1220g
• Fried Green Plantains: 162g

Fried Green Plantains have 7.5 times more energy per unit of mass than Raw Carrots, which is high in comparison to other foods. Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Fried Green Plantains	2%	34%	64%

Macro Nutrients

	Carrots	Fried Green Plantains	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	21.7% 0.35g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	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	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	% 0.99g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 3.8g	g per day for Men 19-50 years
Fiber	90% 34g	15% 5.66g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	4.33% 2.43g	56g per day for Men 19-50 years

Vitamins

	Carrots	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	10.8% 97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	6.34% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	8.27% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	33% 0.43mg	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	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	80% 72mg	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	53.7% 8.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Fried Green Plantains	Recommended Dietary Allowance
Calcium	40.2% 402mg	0.65% 6.47mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	33% 0.3mg	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	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	22.3% 94mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	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% 427mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	56% 841mg	0.22% 3.24mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	3.4% 0.37mg	11mg per day for Men 19-50 years
Water	29% 1077g	1.58% 58.4g	3700g per day for Men 19-50 years

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

• Raw Carrots have 104.9 times more Vitamin A, 10.6 times more Vitamin B1, 4.3 times more Vitamin B2, 9.1 times more Vitamin B3, 5.3 times more Vitamin B5, 3.9 times more Vitamin B6, 9.5 times more Vitamin B9 and 13.1 times more Vitamin C than Fried Green Plantains.

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

• Raw Carrots have 62.2 times more Calcium, 1.9 times more Copper, 3.4 times more Iron, 1.6 times more Magnesium, 5.7 times more Manganese, 6 times more Phosphorus, 5 times more Potassium, 260 times more Sodium, 7.9 times more Zinc and 18.4 times more Water than Fried Green Plantains.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 1.5 times more Carbohydrate, 9.8 times more Sugars, 6.3 times more Fructose, 6 times more Fiber and 4.7 times more Protein than Fried Green Plantains.
• While Fried Green Plantains contain 6.5 times more Fat, 15.3 times more Saturated Fat, 14.3 times more Omega 3 and 3.1 times more Omega 6 than Raw Carrots.
• Both Raw Carrots and Fried Green Plantains have similar amounts of Energy per 500 kcal.
• Both Raw Carrots as well as Fried Green Plantains have insufficient amounts of Glucose and Sucrose in 500 kcal.