Comparing Nutrients in 5 ounces Boiled Carrots VS Boiled Green Plantains

Macros Ratio

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

Macro Nutrients

	Boiled Carrots	Boiled Green Plantains	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	5.9% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.43% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	4.4% 3.2g	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	0.7% 0.51g	0.68% 0.5g	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	% 0.57g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 3.83g	% 2.15g	g per day for Men 19-50 years
Fiber	11% 4.25g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	134% 1208μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	24% 0.31mg	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	4.96% 20μg	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.67% 5.1mg	14.3% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.73% 1.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	6.7% 0.15mg	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	6.07% 42.5mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	12% 410mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.45% 128g	2.65% 98g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Boiled Green Plantains:

• Boiled and Drained Carrots have 1.3 times more Vitamin B1, 1.7 times more Vitamin B3 and 3.6 times more Vitamin K than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.5 times more Vitamin B2, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 3.4 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained Carrots.

Comparing minerals per 5 ounces for Boiled Carrots vs Boiled Green Plantains:

• Boiled and Drained Carrots have 10 times more Calcium, 1.4 times more Manganese, 1.3 times more Phosphorus, more Selenium, 29 times more Sodium, 1.4 times more Zinc and 1.3 times more Water than Boiled Green Plantains.
• While Boiled Green Plantains contain 4.7 times more Copper and 2.8 times more Magnesium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled Green Plantains have similar amounts of Iron and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Carrots have 1.5 times more Sugars than Boiled Green Plantains.
• While Boiled Green Plantains contain 3.5 times more Energy, 26 times more Omega 3, 3.5 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled Green Plantains have similar amounts of Fiber per 5 oz.
• Both Boiled and Drained Carrots as well as Boiled Green Plantains have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 5 oz.