Comparing Nutrients in 1 kilogram Green Plantains VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Green Plantains	Boiled Broccoli	Recommended Dietary Allowance
Energy	52.4% 1520kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 367g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	31.6% 23g	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	14% 10g	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	% 11g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0.8g	g per day for Men 19-50 years
Fiber	58% 22g	87% 33g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	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	83.3% 1mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	70% 280μg	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	224% 202mg	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	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	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	94% 7.5mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	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	44.3% 310mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	NA	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	16.4% 1.8mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	16.5% 611g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 1.6 times more Vitamin B1 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Vitamin B6, 3.9 times more Vitamin B9 and 3.2 times more Vitamin C than Raw Green Plantains.
• Both Raw Green Plantains and Boiled and Drained Broccoli have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 1 kg.

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

• Raw Green Plantains have 1.9 times more Copper, 2 times more Magnesium and 1.5 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 20 times more Calcium, 1.8 times more Manganese, 2.2 times more Phosphorus, 20.5 times more Sodium, 2.5 times more Zinc and 1.5 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Boiled and Drained Broccoli have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Plantains have 4.3 times more Energy, 5.1 times more Carbohydrate, 1.6 times more Sugars and 1.4 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 19.8 times more Omega 3, 1.5 times more Fiber and 1.9 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 kg.