Comparing Nutrients in 500 calories Boiled Green Plantains VS Boiled Carrots

Weight per 500 calories

• Boiled Green Plantains: 413g
• Boiled Carrots: 1429g

Boiled Green Plantains have 3.5 times more energy per 100g than Boiled Carrots. It has average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Green Plantains	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	90% 117g	130g per day for Men 19-50 years
Sugars	13% 9.3g	68% 49.3g	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	2% 1.45g	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	% 6.3g	% 38.6g	g per day for Men 19-50 years
Fiber	28.3% 10.7g	113% 43g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	168% 2.2mg	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	50% 200μg	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	57% 51.4mg	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	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	27.5% 116mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	96% 2.2mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.55% 8.26mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	5.26% 0.58mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	7.7% 285g	35% 1288g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots contain 4.6 times more Vitamin B1, 2.3 times more Vitamin B2, 5.7 times more Vitamin B3, 2.1 times more Vitamin B5, 2.4 times more Vitamin B6, 1.4 times more Vitamin C and 12.5 times more Vitamin K than Boiled Green Plantains.
• Both Boiled Green Plantains and Boiled and Drained Carrots have similar amounts of Vitamin B9 per 500 kcal.

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

• Boiled Green Plantains have 1.4 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 34.6 times more Calcium, 3.9 times more Iron, 4.9 times more Manganese, 4.3 times more Phosphorus, 2.8 times more Potassium, more Selenium, 100.3 times more Sodium, 4.9 times more Zinc and 4.5 times more Water than Boiled Green Plantains.
• Both Boiled Green Plantains and Boiled and Drained Carrots have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Green Plantains have 7.5 times more Omega 3 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.8 times more Omega 6, 5.3 times more Sugars, 3.6 times more Fructose, 4 times more Fiber and 2.4 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled Green Plantains as well as Boiled and Drained Carrots have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.