Comparing Nutrients in 100 grams Cooked Frozen Carrots VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Cooked Frozen Carrots	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	1.28% 37kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.95% 7.73g	32% 41.4g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	29.4% 21.3g	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	0.39% 0.28g	5.27% 3.82g	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	% 0.36g	% 3.8g	g per day for Men 19-50 years
Sucrose	% 3.44g	% 13.7g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	2.7% 1.52g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	94% 846μg	5% 45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	16% 0.21mg	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	2.75% 11μg	13.3% 53μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.56% 2.3mg	18.2% 16.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.73% 1mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	10.8% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	3.5% 35mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	4.9% 0.044mg	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	6.63% 0.53mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	7.26% 0.17mg	7.17% 0.17mg	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	4.43% 31mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	5.65% 192mg	14% 477mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.44% 90g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Baked Yellow Plantains per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Carrots versus 100 g of Baked Yellow Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Frozen Carrots vs Baked Yellow Plantains:

• 100 grams of Cooked Frozen Carrots have 18.8 times more Vitamin A and more Vitamin E than Baked Yellow Plantains.
• While 100 g of Baked Yellow Plantains contain 3 times more Vitamin B1, 3.5 times more Vitamin B2, 1.6 times more Vitamin B3, 3 times more Vitamin B5, 2.5 times more Vitamin B6, 4.8 times more Vitamin B9 and 7.1 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Baked Yellow Plantains provide similar amounts of Vitamin K per 100 grams.
• 100 grams of Baked Yellow Plantains have insufficient amounts of Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Carrots vs Baked Yellow Plantains:

• 100 grams of Cooked Frozen Carrots have 11.7 times more Calcium, 1.9 times more Copper, 1.9 times more Iron, 29.5 times more Sodium, 1.7 times more Zinc and 1.6 times more Water than Baked Yellow Plantains.
• While 100 g of Baked Yellow Plantains contain 3.7 times more Magnesium and 2.5 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Baked Yellow Plantains contain similar levels of Manganese and Phosphorus per 100 grams.
• 100 grams of Baked Yellow Plantains lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Frozen Carrots as well as Baked Yellow Plantains lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Carrots have more Omega 3 and 1.5 times more Fiber than Baked Yellow Plantains.
• While 100 g of Baked Yellow Plantains contain 4.2 times more Energy, 5.4 times more Carbohydrate, 5.2 times more Sugars, 13.6 times more Fructose and 2.6 times more Protein than Boiled and Drained Frozen Carrots.
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 100 grams of Baked Yellow Plantains provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Baked Yellow Plantains provide inadequate amounts of Omega 6 in 100 grams.