Comparing Nutrients in 100 calories Broccoli VS Boiled Green Plantains

Weight per 100 calories

• Broccoli: 294g
• Boiled Green Plantains: 82.6g

Boiled Green Plantains have 3.6 times more energy per unit of mass than Raw Broccoli, which is average in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 100 calories - Broccoli or Boiled Green Plantains?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Broccoli	Boiled Green Plantains	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.068% 0.066g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	1.34% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	18.5% 24g	130g per day for Men 19-50 years
Sugars	6.9% 5g	2.56% 1.86g	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	2.76% 2g	0.4% 0.29g	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	% 1.44g	% 0.31g	g per day for Men 19-50 years
Sucrose	% 0.29g	% 1.26g	g per day for Men 19-50 years
Fiber	20% 7.65g	5.65% 2.15g	38g per day for Men 19-50 years
Protein	15% 8.3g	1.6% 0.9g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	10% 91μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	3.44% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	4.13% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	6.3% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	14% 0.18mg	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	46.3% 185μg	9.9% 39.7μg	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	292% 262mg	8.36% 7.52mg	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	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	249% 299μg	2.6% 3.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	14% 138mg	0.25% 2.48mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	7.35% 0.066mg	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	27% 2.15mg	3.1% 0.25mg	8mg per day for Men 19-50 years
Magnesium	14.7% 61.8mg	5.5% 23mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	3.9% 0.09mg	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	27.7% 194mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	7.02% 239mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.35μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	0.11% 1.65mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	1.05% 0.12mg	11mg per day for Men 19-50 years
Water	7.1% 263g	1.54% 57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Broccoli vs Boiled Green Plantains:

• Raw Broccoli has 5.1 times more Vitamin B1, 6.4 times more Vitamin B2, 5.8 times more Vitamin B3, 5.4 times more Vitamin B5, 2.8 times more Vitamin B6, 4.7 times more Vitamin B9, 34.9 times more Vitamin C and 95.2 times more Vitamin K than Boiled Green Plantains.

Comparing minerals per 100 calories for Broccoli vs Boiled Green Plantains:

• Raw Broccoli has 55.8 times more Calcium, 2.2 times more Copper, 8.7 times more Iron, 2.7 times more Magnesium, 6.9 times more Manganese, 9.8 times more Phosphorus, 3.9 times more Potassium, more Selenium, 58.7 times more Sodium, 10.4 times more Zinc and 4.6 times more Water than Boiled Green Plantains.

Comparison of macro-nutrients per 100 calories:

• Raw Broccoli has 16.5 times more Fat, 5.6 times more Saturated Fat, 8.6 times more Omega 3, 2.7 times more Sugars, 6.9 times more Fructose, 3.6 times more Fiber and 9.2 times more Protein than Boiled Green Plantains.
• Both Raw Broccoli and Boiled Green Plantains have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Broccoli as well as Boiled Green Plantains have insufficient amounts of Omega 6, Glucose and Sucrose in 100 kcal.