Comparing Nutrients in 500 calories Carrots VS Baked Yellow Plantains

Weight per 500 calories

• Carrots: 1220g
• Baked Yellow Plantains: 323g

Baked Yellow Plantains have 3.8 times more energy per unit of mass than Raw Carrots, which is above average in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 500 calories - Carrots or Baked Yellow Plantains?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Carrots	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	103% 133g	130g per day for Men 19-50 years
Sugars	79.7% 58g	95% 69g	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	17% 12.3g	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	% 12.2g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 44g	g per day for Men 19-50 years
Fiber	90% 34g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	8.76% 4.9g	56g per day for Men 19-50 years

Vitamins

	Carrots	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	16% 145μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	32.3% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	52% 0.68mg	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	42.7% 171μg	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	80% 72mg	58.8% 53mg	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	53.7% 8.05mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	34.7% 41.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	40.2% 402mg	0.97% 9.68mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	15.8% 0.14mg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	31.5% 132mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	23% 0.53mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	45.3% 1539mg	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	0.43% 6.45mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	6.16% 0.68mg	11mg per day for Men 19-50 years
Water	29% 1077g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Baked Yellow Plantains:

• Raw Carrots have 70.1 times more Vitamin A, 2.8 times more Vitamin B1, 1.7 times more Vitamin B2, 5.4 times more Vitamin B3, 1.9 times more Vitamin B5, 2.5 times more Vitamin B6, 1.4 times more Vitamin B9, 1.4 times more Vitamin C, more Vitamin E and 3.9 times more Vitamin K than Baked Yellow Plantains.
• Both Raw Carrots as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Baked Yellow Plantains:

• Raw Carrots have 41.6 times more Calcium, 3.9 times more Copper, 4.1 times more Iron, 3.3 times more Manganese, 3.6 times more Phosphorus, 2.5 times more Potassium, 130.4 times more Sodium, 4.3 times more Zinc and 6 times more Water than Baked Yellow Plantains.
• Both Raw Carrots and Baked Yellow Plantains have similar amounts of Magnesium per 500 kcal.
• Both Raw Carrots as well as Baked Yellow Plantains have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have more Omega 6, 4.8 times more Fiber and 2.3 times more Protein than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 1.8 times more Fructose than Raw Carrots.
• Both Raw Carrots and Baked Yellow Plantains have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw Carrots as well as Baked Yellow Plantains have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.