Comparing Nutrients in 1 kilogram Boiled Green Plantains VS Boiled Broccoli

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Boiled and Drained Broccoli contains 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 Green Plantains and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 1 kg.

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

• Boiled Green Plantains have 1.3 times more Copper and 1.3 times more Magnesium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 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.
• Both Boiled Green Plantains and Boiled and Drained Broccoli have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Green Plantains have 3.5 times more Energy, 4.1 times more Carbohydrate and 1.6 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 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.
• Both Boiled Green Plantains as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 kg.