Comparing Nutrients in 14 ounces Boiled Green Plantains VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Green Plantains	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	16.6% 480kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	12.3% 8.93g	8.05% 5.83g	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	1.9% 1.4g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 6.03g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	39.7% 0.52mg	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	47.6% 191μg	55.6% 222μg	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	40% 36mg	177% 159mg	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	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	15% 0.13mg	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	15% 1.2mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	38.5% 0.89mg	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	13.6% 95mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	7.4% 274g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Green Plantains versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Boiled Green Plantains have 1.4 times more Vitamin B5 and 1.7 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 4.4 times more Vitamin C and 23.2 times more Vitamin K than Boiled Green Plantains.
• Both Boiled Green Plantains and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 14 ounces.

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

• 14 ounces of Boiled Green Plantains have 2.4 times more Copper, 2.2 times more Magnesium and 2 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 11 times more Calcium, 2 times more Iron, 2 times more Manganese, 2 times more Phosphorus, 2 times more Zinc and 1.3 times more Water than Boiled Green Plantains.
• 14 ounces of Boiled Green Plantains lack sufficient amounts of Calcium and Zinc
• Both Boiled Green Plantains as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Green Plantains have 4.3 times more Energy, 5.4 times more Carbohydrate and 1.5 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.6 times more Omega 3 and 2.8 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Green Plantains provide inadequate amounts of Omega 3 and Protein
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Green Plantains as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 14 ounces.