Comparing Nutrients in 14 ounces Green Plantains VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Green Plantains	Boiled Broccoli	Recommended Dietary Allowance
Energy	21% 603kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	22% 28.5g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	7.6% 5.5g	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	5.6% 4.05g	4.05% 2.94g	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	% 4.33g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 0.32g	g per day for Men 19-50 years
Fiber	23% 8.73g	34.5% 13g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	61% 0.79mg	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	27.8% 111μg	107% 429μg	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	89% 80mg	286% 258mg	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	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	37.2% 2.98mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	33.5% 0.77mg	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	17.6% 123mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	50.3% 1711mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	6.55% 243g	9.57% 354g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 1.6 times more Vitamin B1 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Vitamin B6, 3.9 times more Vitamin B9 and 3.2 times more Vitamin C than Raw Green Plantains.
• Both Raw Green Plantains and Boiled and Drained Broccoli have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 14 oz.

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

• Raw Green Plantains have 1.9 times more Copper, 2 times more Magnesium and 1.5 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 20 times more Calcium, 1.8 times more Manganese, 2.2 times more Phosphorus, 20.5 times more Sodium, 2.5 times more Zinc and 1.5 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Boiled and Drained Broccoli have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Plantains have 4.3 times more Energy, 5.1 times more Carbohydrate, 1.6 times more Sugars and 1.4 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 19.8 times more Omega 3, 1.5 times more Fiber and 1.9 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 14 oz.