Comparing Nutrients in 7 ounces Carrots VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Carrots	Boiled Green Plantains	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	44.5% 58g	130g per day for Men 19-50 years
Sugars	13% 9.4g	6.16% 4.47g	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	1.5% 1.1g	0.96% 0.69g	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	% 1.17g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 3g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	184% 1657μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	24% 95μg	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	13% 11.7mg	20% 18mg	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	8.73% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	17.6% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	9.4% 0.22mg	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	9.92% 69.5mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.74% 175g	3.7% 137g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Boiled Green Plantains:

• Raw Carrots have 1.3 times more Vitamin B1, 2.5 times more Vitamin B3 and 3.5 times more Vitamin K than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Boiled Green Plantains have similar amounts of Vitamin B2 per 7 oz.

Comparing minerals per 7 ounces for Carrots vs Boiled Green Plantains:

• Raw Carrots have 11 times more Calcium, 1.3 times more Manganese, 1.5 times more Phosphorus, 34.5 times more Sodium, 1.7 times more Zinc and 1.3 times more Water than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.8 times more Copper and 2.3 times more Magnesium than Raw Carrots.
• Both Raw Carrots and Boiled Green Plantains have similar amounts of Iron and Potassium per 7 oz.
• Both Raw Carrots as well as Boiled Green Plantains have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 2.1 times more Sugars than Boiled Green Plantains.
• While Boiled Green Plantains contain 3 times more Energy, 13 times more Omega 3 and 3 times more Carbohydrate than Raw Carrots.
• Both Raw Carrots and Boiled Green Plantains have similar amounts of Fiber and Protein per 7 oz.
• Both Raw Carrots as well as Boiled Green Plantains have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 7 oz.