Comparing Nutrients in 100 calories Plantains, yellow, fried, Latino restaurant VS Cooked Chopped Frozen Broccoli

Weight per 100 calories

• Plantains, yellow, fried, Latino restaurant: 42.4g
• Cooked Chopped Frozen Broccoli: 357g

Plantains, yellow, fried, Latino restaurant have 8.4 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 - Plantains, yellow, fried, Latino restaurant or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Plantains, yellow, fried, Latino restaurant	2%	29%	69%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Plantains, yellow, fried, Latino restaurant	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	5.8% 0.093g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.03% 0.85g	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	13.3% 17.3g	14.7% 19g	130g per day for Men 19-50 years
Sugars	12.7% 9.22g	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	2.84% 2.06g	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 5.04g	NA	g per day for Men 19-50 years
Fiber	3.57% 1.36g	28% 10.7g	38g per day for Men 19-50 years
Protein	1.07% 0.6g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Plantains, yellow, fried, Latino restaurant	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	3.1% 28μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.47% 0.03mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.65% 0.008mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.45% 0.12mg	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	NA	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	NA	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	3.1% 0.47mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plantains, yellow, fried, Latino restaurant	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.25% 2.54mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	5.46% 0.049mg	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	3.3% 0.26mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	4.54% 19mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	5.16% 0.12mg	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	2.6% 18.2mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	6.3% 215mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	0.31% 0.17μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.54mg	2.6% 39.3mg	1500mg per day for Men 19-50 years
Zinc	0.92% 0.1mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.56% 20.8g	8.76% 324g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Plantains, yellow, fried, Latino restaurant vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 6.5 times more Vitamin A, 6.6 times more Vitamin B1, 34.1 times more Vitamin B2, 4.6 times more Vitamin B3, 3.8 times more Vitamin B5, 3.8 times more Vitamin B6, 10.1 times more Vitamin E and 23.4 times more Vitamin K than Plantains, yellow, fried, Latino restaurant.

Comparing minerals per 100 calories for Plantains, yellow, fried, Latino restaurant vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 46.4 times more Calcium, 2.5 times more Copper, 8.3 times more Iron, 2.4 times more Magnesium, 6.7 times more Manganese, 9.6 times more Phosphorus, 2.4 times more Potassium, 14.8 times more Selenium, 15.5 times more Sodium, 9.8 times more Zinc and 15.6 times more Water than Plantains, yellow, fried, Latino restaurant.

Comparison of macro-nutrients per 100 calories:

• Plantains, yellow, fried, Latino restaurant have 7.4 times more Fat, 12 times more Saturated Fat, 18.4 times more Omega 6 and 1.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.6 times more Omega 3, 7.9 times more Fiber and 18.4 times more Protein than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Plantains, yellow, fried, Latino restaurant as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 100 kcal.