Comparing Nutrients in 5 ounces Green Plantains VS Carrots

Macros Ratio

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

Macro Nutrients

	Green Plantains	Carrots	Recommended Dietary Allowance
Energy	7.43% 215kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	4.48% 3.25g	9.27% 6.7g	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	1.08% 0.78g	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	% 1.55g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 5.1g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Carrots	Recommended Dietary Allowance
Vitamin A	NA	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.87% 0.78mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	6.73% 27μg	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	32% 28.6mg	9.3% 8.36mg	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	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Carrots	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	13.3% 1.06mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	8.8% 0.2mg	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	6.28% 44mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.34% 86.6g	3.4% 125g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.9 times more Vitamin B5, 1.5 times more Vitamin B9 and 3.4 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 1.8 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Green Plantains.

Comparing minerals per 5 ounces for Green Plantains vs Carrots:

• Raw Green Plantains have 2.6 times more Copper, 2.5 times more Iron, 3.4 times more Magnesium and 1.3 times more Potassium than Raw Carrots.
• While Raw Carrots contain 16.5 times more Calcium, 1.3 times more Manganese, 34.5 times more Sodium, 1.3 times more Zinc and 1.4 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Raw Carrots have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Green Plantains have 3.7 times more Energy, 3.8 times more Carbohydrate, 1.9 times more Fructose and 1.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.1 times more Sugars and 1.3 times more Fiber than Raw Green Plantains.
• Both Raw Green Plantains as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Glucose and Sucrose in 5 oz.