Comparing Nutrients in 1 kilogram Boiled Green Plantains VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Boiled Green Plantains	Boiled Cauliflower	Recommended Dietary Allowance
Energy	41.7% 1210kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	3.06% 0.52g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 292g	31.6% 41g	130g per day for Men 19-50 years
Sugars	31% 22.5g	28.7% 21g	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	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	% 3.8g	NA	g per day for Men 19-50 years
Sucrose	% 15g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	60.5% 23g	38g per day for Men 19-50 years
Protein	19.5% 11g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	133% 1.73mg	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	110% 440μg	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	492% 443mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.7% 38μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	3% 30mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	20% 0.18mg	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	37.5% 3mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	57.4% 1.32mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	85% 2890mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	18.7% 691g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Boiled Cauliflower per 1 kg

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

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

• 1 kilogram of Boiled Green Plantains has 1.3 times more Vitamin B2 and 1.3 times more Vitamin B6 than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 1.3 times more Vitamin B5, 4.9 times more Vitamin C and 3.6 times more Vitamin K than Boiled Green Plantains.
• Both Boiled Green Plantains and Boiled Cauliflower provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per one kilogram.

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

• 1 kilogram of Boiled Green Plantains has 4.4 times more Copper, 3.1 times more Magnesium and 2 times more Potassium than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 1.3 times more Phosphorus and 1.3 times more Water than Boiled Green Plantains.
• Both Boiled Green Plantains and Boiled Cauliflower contain similar levels of Iron and Manganese per one kilogram.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Copper
• Both Boiled Green Plantains as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Green Plantains has 5.3 times more Energy and 7.1 times more Carbohydrate than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 6.4 times more Omega 3 and 1.7 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Boiled Cauliflower offer comparable quantities of Sugars and Fiber per one kilogram.
• 1 kilogram of Boiled Green Plantains provide inadequate amounts of Omega 3 and Protein
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy
• Both Boiled Green Plantains as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in one kilogram.