Comparing Nutrients in 7 ounces Green Plantains VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Green Plantains	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.4% 302kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	6.27% 4.54g	6.73% 4.9g	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	2.8% 2.02g	NA	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	% 2.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	17% 0.22mg	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	14% 55.6μg	3.97% 16μg	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	44.5% 40mg	4.4% 3.97mg	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	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	22.7% 0.2mg	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	18.6% 1.5mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	39% 0.89mg	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	8.8% 61.5mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	3.28% 121g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Green Plantains vs Canned Carrots with Liquids and Salt:

• Raw Green Plantains have 5.3 times more Vitamin B1, 3.7 times more Vitamin B2, 1.3 times more Vitamin B3, 3.8 times more Vitamin B5, 3.5 times more Vitamin B9 and 10.1 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.6 times more Vitamin B6 than Raw Green Plantains.

Comparing minerals per 7 ounces for Green Plantains vs Canned Carrots with Liquids and Salt:

• Raw Green Plantains have 1.4 times more Iron, 4.6 times more Magnesium, 1.6 times more Phosphorus and 2.5 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 15.5 times more Calcium, 4.1 times more Manganese, 120 times more Sodium, 1.6 times more Zinc and 1.5 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Green Plantains have 6.6 times more Energy, 6.8 times more Carbohydrate, 1.2 times more Fiber and 2.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Raw Green Plantains and Canned Carrots Solids and Liquids with Salt have similar amounts of Sugars per 7 oz.
• Both Raw Green Plantains as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Glucose and Sucrose in 7 oz.