Comparing Nutrients in 100 calories Green Plantains VS Cooked Chopped Frozen Broccoli

Weight per 100 calories

• Green Plantains: 65.8g
• Cooked Chopped Frozen Broccoli: 357g

Green Plantains have 5.4 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has above average energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Green Plantains or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Green Plantains	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.047% 0.046g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.097% 0.016g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	14.7% 19g	130g per day for Men 19-50 years
Sugars	2.08% 1.5g	7.24% 5.25g	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	0.93% 0.67g	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	% 0.72g	NA	g per day for Men 19-50 years
Sucrose	% 0.12g	NA	g per day for Men 19-50 years
Fiber	3.8% 1.45g	28% 10.7g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.06% 0.066mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.97% 0.35mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.54% 0.046mg	35.7% 0.46mg	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	4.6% 18.4μg	50% 200μg	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	14.8% 13.3mg	159% 143mg	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	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.13% 1.3mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	8.48% 0.076mg	13.5% 0.12mg	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	6.17% 0.49mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	6.42% 27mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	3.1% 0.072mg	34.6% 0.8mg	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	2.9% 20.4mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	8.34% 284mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	NA	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.088% 1.3mg	2.6% 39.3mg	1500mg per day for Men 19-50 years
Zinc	1.08% 0.12mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	1.1% 40g	8.76% 324g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Green Plantains vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 3 times more Vitamin B1, 4.4 times more Vitamin B2, 4.5 times more Vitamin B3, 2.8 times more Vitamin B5, 10.1 times more Vitamin B6, 10.9 times more Vitamin B9 and 10.8 times more Vitamin C than Raw Green Plantains.

Comparing minerals per 100 calories for Green Plantains vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 89.6 times more Calcium, 1.6 times more Copper, 4.4 times more Iron, 1.7 times more Magnesium, 11.1 times more Manganese, 8.6 times more Phosphorus, 1.8 times more Potassium, 29.9 times more Sodium, 8.4 times more Zinc and 8.1 times more Water than Raw Green Plantains.

Comparison of macro-nutrients per 100 calories:

• Raw Green Plantains have 1.3 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 38 times more Omega 3, 3.5 times more Sugars, 7.4 times more Fiber and 13.5 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 100 kcal.
• Both Raw Green Plantains as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 100 kcal.