Comparing Nutrients in 14 ounces Plantains, yellow, fried, Latino restaurant VS 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	32.3% 937kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	30.7% 30g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	22.5% 7.2g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	54.3% 0.87g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	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	124% 162g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	119% 86.4g	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	26.6% 19.3g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 47.2g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	10% 5.64g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Plantains, yellow, fried, Latino restaurant	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	29% 262μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.32mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	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	NA	29.8% 119μg	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	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	29% 4.37mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	291% 350μg	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	2.4% 24mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	19% 0.17mg	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	30.8% 2.46mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	56% 1.3mg	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	24.4% 171mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	5.26% 195g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Plantains, yellow, fried, Latino restaurant VS Boiled Spears Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Plantains, yellow, fried, Latino restaurant versus 14 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Plantains, yellow, fried, Latino restaurant vs Boiled Spears Frozen Broccoli:

• 14 ounces of Plantains, yellow, fried, Latino restaurant have 1.3 times more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 4.1 times more Vitamin B2 and 2.8 times more Vitamin K than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Plantains, yellow, fried, Latino restaurant have insufficient amounts of Vitamin B2

Comparing minerals per 14 ounces for Plantains, yellow, fried, Latino restaurant vs Boiled Spears Frozen Broccoli:

• 14 ounces of Plantains, yellow, fried, Latino restaurant have 2.7 times more Copper, 2.3 times more Magnesium and 2.8 times more Potassium than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 8.5 times more Calcium, 1.3 times more Phosphorus, 4.8 times more Selenium and 1.8 times more Water than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Boiled Spears Frozen Broccoli contain similar levels of Iron, Manganese and Zinc per 14 ounces.
• 14 ounces of Plantains, yellow, fried, Latino restaurant lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Plantains, yellow, fried, Latino restaurant have 8.4 times more Energy, 68.3 times more Fat, 100.9 times more Saturated Fat, 5.2 times more Omega 3, 155.2 times more Omega 6, 7.6 times more Carbohydrate and 14.8 times more Sugars than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 2.2 times more Protein than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Boiled Spears Frozen Broccoli offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6