Comparing Nutrients in 1 kilogram Green Plantains VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Green Plantains	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	52.4% 1520kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 367g	41% 53.5g	130g per day for Men 19-50 years
Sugars	31.6% 23g	20.3% 14.7g	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	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	79% 30g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	100% 1.3mg	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	140% 560μg	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	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	37.8% 0.34mg	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	94% 7.5mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	97% 2.23mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	16.5% 611g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Green Plantains vs Cooked Chopped Frozen Broccoli:

• Raw Green Plantains have 1.8 times more Vitamin B1, 1.2 times more Vitamin B2, 1.2 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.9 times more Vitamin B6, 2 times more Vitamin B9 and 2 times more Vitamin C than Raw Green Plantains.

Comparing minerals per 1 kilogram for Green Plantains vs Cooked Chopped Frozen Broccoli:

• Raw Green Plantains have 3.4 times more Copper, 1.2 times more Iron, 3.2 times more Magnesium and 3 times more Potassium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 16.5 times more Calcium, 2 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Zinc and 1.5 times more Water than Raw Green Plantains.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Plantains have 5.4 times more Energy, 6.9 times more Carbohydrate and 1.6 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 7 times more Omega 3, 1.4 times more Fiber and 2.5 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 kg.