Comparing Nutrients in 500 calories Boiled Green Plantains VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Boiled Green Plantains: 413g
• Canned Carrots with Liquids and Salt: 2174g

Boiled Green Plantains have 5.3 times more energy per 100g than Canned Carrots with Liquids and Salt. It has average energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 500 calories - Boiled Green Plantains or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Green Plantains	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	89.8% 117g	130g per day for Men 19-50 years
Sugars	13% 9.3g	73.8% 53.5g	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	2% 1.45g	NA	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	% 1.57g	NA	g per day for Men 19-50 years
Sucrose	% 6.3g	NA	g per day for Men 19-50 years
Fiber	28.3% 10.7g	103% 39g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	187% 2.43mg	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	49.6% 198μg	43.5% 174μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41.8% 37.6mg	48.3% 43.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	249% 2.24mg	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	15.5% 1.24mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	27.5% 116mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	425% 9.8mg	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	14% 99mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	0.55% 8.26mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	5.26% 0.58mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	7.7% 285g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Green Plantains vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 2 times more Vitamin B1, 2.2 times more Vitamin B2, 5.7 times more Vitamin B3, 1.9 times more Vitamin B5, 2.7 times more Vitamin B6 and 13.6 times more Vitamin K than Boiled Green Plantains.
• Both Boiled Green Plantains and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B9 and Vitamin C per 500 kcal.

Comparing minerals per 500 calories for Boiled Green Plantains vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 54.4 times more Calcium, 6.8 times more Copper, 9.1 times more Iron, 1.7 times more Magnesium, 21.7 times more Manganese, 4.4 times more Phosphorus, 3.1 times more Potassium, more Selenium, 631.3 times more Sodium, 10.9 times more Zinc and 7.1 times more Water than Boiled Green Plantains.

Comparison of macro-nutrients per 500 calories:

• Canned Carrots Solids and Liquids with Salt contain 1.6 times more Omega 3, 5.7 times more Omega 6, 5.8 times more Sugars, 3.6 times more Fiber and 2.8 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled Green Plantains as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.