Comparing Nutrients in 100 calories Plantains, yellow, fried, Latino restaurant VS Boiled Spears Frozen Broccoli

Weight per 100 calories

• Plantains, yellow, fried, Latino restaurant: 42.4g
• Boiled Spears Frozen Broccoli: 357g

Plantains, yellow, fried, Latino restaurant have 8.4 times more energy per 100g than Boiled Spears Frozen Broccoli. It has above average energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 100 calories - Plantains, yellow, fried, Latino restaurant or Boiled Spears Frozen Broccoli?

Macros Ratio

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

Macro Nutrients

	Plantains, yellow, fried, Latino restaurant	Boiled Spears 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	0.41% 0.39g	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	Boiled Spears 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	26.8% 107μg	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	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.25% 2.54mg	18.2% 182mg	1000mg per day for Men 19-50 years
Copper	5.46% 0.049mg	17% 0.15mg	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	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	5.16% 0.12mg	50.5% 1.16mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	6.3% 215mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	0.31% 0.17μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.54mg	5.7% 85.7mg	1500mg per day for Men 19-50 years
Zinc	0.92% 0.1mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.56% 20.8g	8.76% 324g	3700g per day for Men 19-50 years

Plantains, Yellow, Fried, Latino Restaurant VS Boiled Spears Frozen Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Plantains, yellow, fried, Latino restaurant or Boiled Spears Frozen Broccoli?

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

• 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 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.
• 100 calories of Plantains, yellow, fried, Latino restaurant have insufficient amounts of Vitamin B2

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

• 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 71.6 times more Calcium, 3.1 times more Copper, 8.3 times more Iron, 3.7 times more Magnesium, 9.8 times more Manganese, 10.8 times more Phosphorus, 3 times more Potassium, 40 times more Selenium, 33.7 times more Sodium, 10.5 times more Zinc and 15.6 times more Water than Plantains, yellow, fried, Latino restaurant.
• 100 calories of Plantains, yellow, fried, Latino restaurant lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Plantains, yellow, fried, Latino restaurant have 8.1 times more Fat, 12 times more Saturated Fat, 18.4 times more Omega 6 and 1.8 times more Sugars than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 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 Spears Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Plantains, yellow, fried, Latino restaurant provide inadequate amounts of Protein
• 100 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6