Comparing Nutrients in 1 kilogram Boiled Broccoli VS Fried Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Fried Green Plantains	2%	34%	64%

Macro Nutrients

	Boiled Broccoli	Fried Green Plantains	Recommended Dietary Allowance
Energy	12% 350kcal	107% 3090kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	122% 118g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	115% 37g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	134% 2.15g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	138% 23.5g	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	378% 492g	130g per day for Men 19-50 years
Sugars	19% 14g	50% 36.3g	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	9.1% 6.6g	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	% 6.1g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 23.6g	g per day for Men 19-50 years
Fiber	87% 33g	92% 35g	38g per day for Men 19-50 years
Protein	42.5% 24g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	51% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	77.6% 3.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	203% 2.64mg	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	37.5% 150μg	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	37.8% 34mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Fried Green Plantains	Recommended Dietary Allowance
Calcium	40% 400mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	203% 1.83mg	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	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	138% 580mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	81.7% 1.88mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	142% 4820mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	NA	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	21% 2.3mg	11mg per day for Men 19-50 years
Water	24% 893g	9.75% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Fried Green Plantains per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Fried Green Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Broccoli has 1.3 times more Vitamin A, 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.6 times more Vitamin B5, 7.2 times more Vitamin B9 and 19.1 times more Vitamin C than Fried Green Plantains.
• While 1 kg of Fried Green Plantains contains 1.5 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled and Drained Broccoli.

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

• 1 kilogram of Boiled Broccoli has 10 times more Calcium, 1.5 times more Phosphorus, 20.5 times more Sodium, 2 times more Zinc and 2.5 times more Water than Fried Green Plantains.
• While 1 kg of Fried Green Plantains contains 3 times more Copper, 2.8 times more Magnesium and 1.6 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Fried Green Plantains contain similar levels of Iron and Manganese per one kilogram.
• 1 kilogram of Fried Green Plantains lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 1.6 times more Protein than Fried Green Plantains.
• While 1 kg of Fried Green Plantains contains 8.8 times more Energy, 28.8 times more Fat, 46.7 times more Saturated Fat, 1.8 times more Omega 3, 46 times more Omega 6, 6.8 times more Carbohydrate and 2.6 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Fried Green Plantains offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6