Comparing Nutrients in 1 kilogram Boiled Broccoli VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Boiled Broccoli	Boiled Green Plantains	Recommended Dietary Allowance
Energy	12% 350kcal	41.7% 1210kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	3.06% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	224% 292g	130g per day for Men 19-50 years
Sugars	19% 14g	31% 22.5g	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	10.2% 7.4g	4.83% 3.5g	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	% 4.9g	% 3.8g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 15g	g per day for Men 19-50 years
Fiber	87% 33g	68.4% 26g	38g per day for Men 19-50 years
Protein	42.5% 24g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	169% 2.2mg	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	270% 1080μg	120% 480μg	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	721% 649mg	101% 91mg	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	97% 14.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	40% 400mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	89% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	47.4% 1.1mg	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	96% 670mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	85% 2890mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	24% 893g	18.7% 691g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Boiled Green Plantains:

• Boiled and Drained Broccoli has 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.3 times more Vitamin B9, 7.1 times more Vitamin C and 37.1 times more Vitamin K than Boiled Green Plantains.
• Both Boiled and Drained Broccoli and Boiled Green Plantains have similar amounts of Vitamin B6 per 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Boiled Green Plantains:

• Boiled and Drained Broccoli has 13.3 times more Calcium, 2.2 times more Iron, 1.8 times more Manganese, 2.8 times more Phosphorus, more Selenium, 20.5 times more Sodium, 3.2 times more Zinc and 1.3 times more Water than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.3 times more Copper and 1.3 times more Magnesium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled Green Plantains have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 4.6 times more Omega 3, 2.1 times more Fructose, 1.3 times more Fiber and 2.2 times more Protein than Boiled Green Plantains.
• While Boiled Green Plantains contain 3.5 times more Energy, 4.1 times more Carbohydrate and 1.6 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Boiled Green Plantains have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 kg.