Comparing Nutrients in 500 calories Yellow Plantains VS Frozen Carrots

Weight per 500 calories

• Yellow Plantains: 410g
• Frozen Carrots: 1389g

Yellow 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 - Yellow Plantains or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Yellow Plantains	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.48% 1.43g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	84.4% 110g	130g per day for Men 19-50 years
Sugars	99% 71.8g	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	49% 35.4g	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	% 35.6g	% 5.56g	g per day for Men 19-50 years
Sucrose	% 0.74g	% 56.3g	g per day for Men 19-50 years
Fiber	18.3% 6.97g	121% 46g	38g per day for Men 19-50 years
Protein	9.5% 5.33g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	25.5% 230μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.75mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	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	22.5% 90μg	34.7% 139μg	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	83.8% 75.4mg	38.6% 34.7mg	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	0% 0mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Frozen Carrots	Recommended Dietary Allowance
Calcium	1.23% 12.3mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	33.7% 0.3mg	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	28% 2.25mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	35% 148mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	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	18.7% 131mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	58.7% 1996mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.4mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	7.08% 0.78mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	7.22% 267g	33.8% 1251g	3700g per day for Men 19-50 years

Yellow Plantains VS Frozen Carrots Nutrients Per 500 Kcal

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

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

• 500 calories of Yellow Plantains have 2.2 times more Vitamin C than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 43 times more Vitamin A, 2.4 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin E and 2.1 times more Vitamin K than Raw Yellow Plantains.
• 500 calories of Yellow Plantains have insufficient amounts of Vitamin E
• Both Raw Yellow Plantains as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Frozen Carrots, Unprepared contain 40.7 times more Calcium, 3.4 times more Copper, 2.7 times more Iron, 4 times more Manganese, 3.5 times more Phosphorus, 1.6 times more Potassium, 1.6 times more Selenium, 57.6 times more Sodium, 5.9 times more Zinc and 4.7 times more Water than Raw Yellow Plantains.
• Both Yellow Plantains and Frozen Carrots contain similar levels of Magnesium per 500 calories.
• 500 calories of Yellow Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Yellow Plantains have 8.2 times more Fructose than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain more Omega 3, more Omega 6, 6.6 times more Fiber and 2 times more Protein than Raw Yellow Plantains.
• Both Yellow Plantains and Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Yellow Plantains provide inadequate amounts of Omega 3, Omega 6 and Protein