Comparing Nutrients in 14 ounces Broccoli VS 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	4.65% 135kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	89% 116g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	12.3% 8.93g	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	3.72% 2.7g	1.9% 1.4g	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	% 1.94g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 6.03g	g per day for Men 19-50 years
Fiber	27% 10.3g	27% 10.3g	38g per day for Men 19-50 years
Protein	20% 11g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	67% 0.87mg	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	62.5% 250μg	47.6% 191μg	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	393% 354mg	40% 36mg	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	20.6% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	18.7% 187mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	35.3% 0.32mg	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	36.2% 2.9mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	19% 0.43mg	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	37.4% 262mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	9.58% 354g	7.4% 274g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Boiled Green Plantains:

• Raw Broccoli has 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B9, 9.8 times more Vitamin C and 26.7 times more Vitamin K than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.3 times more Vitamin B6 than Raw Broccoli.

Comparing minerals per 14 ounces for Broccoli vs Boiled Green Plantains:

• Raw Broccoli has 15.7 times more Calcium, 2.4 times more Iron, 1.9 times more Manganese, 2.8 times more Phosphorus, more Selenium, 16.5 times more Sodium, 2.9 times more Zinc and 1.3 times more Water than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.6 times more Copper and 1.3 times more Magnesium than Raw Broccoli.
• Both Raw Broccoli and Boiled Green Plantains have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 2.4 times more Omega 3 and 2.6 times more Protein than Boiled Green Plantains.
• While Boiled Green Plantains contain 3.6 times more Energy, 4.4 times more Carbohydrate and 1.3 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Boiled Green Plantains have similar amounts of Fiber per 14 oz.
• Both Raw Broccoli as well as Boiled Green Plantains have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 14 oz.