Comparing Nutrients in 500 calories Green Plantains VS Carrots

Weight per 500 calories

• Green Plantains: 329g
• Carrots: 1220g

Green Plantains have 3.7 times more energy per 100g than Carrots. It has above average energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Carrots	8%	5%	87%

Macro Nutrients

	Green Plantains	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	1.23% 0.02g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	90% 117g	130g per day for Men 19-50 years
Sugars	10.4% 7.53g	79.7% 58g	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	4.63% 3.36g	9.25% 6.7g	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	% 3.6g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0.59g	% 43.8g	g per day for Men 19-50 years
Fiber	19% 7.24g	90% 34g	38g per day for Men 19-50 years
Protein	7.34% 4.1g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Carrots	Recommended Dietary Allowance
Vitamin A	NA	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.74mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23% 92μg	58% 232μg	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	74% 66.4mg	80% 72mg	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	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Carrots	Recommended Dietary Allowance
Calcium	0.66% 6.58mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	42.4% 0.38mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	31% 2.47mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	76% 1.74mg	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	14.6% 102mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	41.7% 1418mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.58mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.59mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	5.43% 201g	29% 1077g	3700g per day for Men 19-50 years

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

• Raw Carrots contain 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, 6.6 times more Vitamin B3, 1.9 times more Vitamin B5, 7.3 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Green Plantains.
• Both Raw Green Plantains and Raw Carrots have similar amounts of Vitamin C per 500 kcal.

Comparing minerals per 500 calories for Green Plantains vs Carrots:

• Raw Carrots contain 61.2 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 4.9 times more Manganese, 4.2 times more Phosphorus, 2.8 times more Potassium, 127.9 times more Sodium, 4.9 times more Zinc and 5.4 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Raw Carrots have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots contain 14.8 times more Omega 6, 7.7 times more Sugars, 2 times more Fructose, 4.7 times more Fiber and 2.8 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Green Plantains as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Glucose and Sucrose in 500 kcal.