Comparing Nutrients in 7 ounces Boiled Green Plantains VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Green Plantains	Frozen Carrots	Recommended Dietary Allowance
Energy	8.3% 240kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.5% 58g	12% 15.7g	130g per day for Men 19-50 years
Sugars	6.16% 4.47g	13% 9.45g	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	0.96% 0.69g	0.85% 0.62g	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	% 0.75g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 3g	% 8.04g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	14.5% 0.19mg	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	24% 95μg	4.96% 20μg	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	20% 18mg	5.5% 4.96mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Frozen Carrots	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	16.3% 0.15mg	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	7.44% 0.6mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	14.8% 0.34mg	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	6.8% 47.6mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	3.7% 137g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Green Plantains versus 7 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Boiled Green Plantains have 1.8 times more Vitamin B2, 2 times more Vitamin B5, 2.3 times more Vitamin B6, 4.8 times more Vitamin B9 and 3.6 times more Vitamin C than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 4.6 times more Vitamin K than Boiled Green Plantains.
• Both Boiled Green Plantains and Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.

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

• 7 ounces of Boiled Green Plantains have 2.3 times more Magnesium and 1.2 times more Potassium than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 12 times more Calcium, 1.5 times more Iron, 1.6 times more Manganese, 1.4 times more Phosphorus, 34 times more Sodium, 2.4 times more Zinc and 1.3 times more Water than Boiled Green Plantains.
• Both Boiled Green Plantains and Frozen Carrots contain similar levels of Copper per seven ounces.
• 7 ounces of Boiled Green Plantains lack sufficient amounts of Calcium and Zinc
• Both Boiled Green Plantains as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Green Plantains have 3.4 times more Energy and 3.7 times more Carbohydrate than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 2.1 times more Sugars and 1.3 times more Fiber than Boiled Green Plantains.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy
• Both Boiled Green Plantains as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.