Comparing Nutrients in 500 calories Boiled Green Plantains VS Frozen Carrots

Weight per 500 calories

• Boiled Green Plantains: 413g
• Frozen Carrots: 1389g

Boiled Green Plantains have 3.4 times more energy per 100g than Frozen Carrots. It has average energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Green Plantains or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Green Plantains	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	84.4% 110g	130g per day for Men 19-50 years
Sugars	13% 9.3g	91% 66g	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	5.94% 4.3g	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	% 1.57g	% 5.56g	g per day for Men 19-50 years
Sucrose	% 6.3g	% 56.3g	g per day for Men 19-50 years
Fiber	28.3% 10.7g	121% 46g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	101% 1.3mg	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	34.7% 139μg	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	38.6% 34.7mg	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	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Frozen Carrots	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	114% 1.03mg	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	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	27.5% 116mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	103% 2.38mg	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	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0.55% 8.26mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	5.26% 0.58mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	7.7% 285g	33.8% 1251g	3700g per day for Men 19-50 years

Boiled Green Plantains VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Green Plantains or Frozen Carrots?

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

• 500 calories of Boiled Green Plantains have 1.4 times more Vitamin B9 than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 3 times more Vitamin B1, 1.9 times more Vitamin B2, 4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 15.6 times more Vitamin K than Boiled Green Plantains.
• Both Boiled Green Plantains and Frozen Carrots provide similar amounts of Vitamin C per 500 calories.

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

• 500 kcal of Frozen Carrots, Unprepared contain 40.3 times more Calcium, 3.1 times more Copper, 4.9 times more Iron, 1.4 times more Magnesium, 5.3 times more Manganese, 4.6 times more Phosphorus, 2.7 times more Potassium, more Selenium, 114.3 times more Sodium, 7.9 times more Zinc and 4.4 times more Water than Boiled Green Plantains.
• 500 calories of Boiled Green Plantains lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Frozen Carrots, Unprepared contain 2.2 times more Omega 3, 16 times more Omega 6, 7.1 times more Sugars, 4.3 times more Fiber and 2.4 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Green Plantains provide inadequate amounts of Omega 3, Omega 6 and Protein