Comparing Nutrients in 1 kilogram Green Plantains VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Broccoli	27%	8%	65%

Macro Nutrients

	Green Plantains	Broccoli	Recommended Dietary Allowance
Energy	52.4% 1520kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 367g	51% 66.4g	130g per day for Men 19-50 years
Sugars	31.6% 23g	23.4% 17g	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	9.38% 6.8g	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	% 1g	g per day for Men 19-50 years
Fiber	58% 22g	68.4% 26g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	54.4% 0.49mg	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	91% 7.3mg	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	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	37.3% 4.1mg	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 Broccoli:

• Raw Green Plantains have 1.4 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Vitamin B6, 2.3 times more Vitamin B9 and 4.4 times more Vitamin C than Raw Green Plantains.
• Both Raw Green Plantains and Raw Broccoli have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 1 kg.

Comparing minerals per 1 kilogram for Green Plantains vs Broccoli:

• Raw Green Plantains have 2.4 times more Copper, 2 times more Magnesium and 1.4 times more Potassium than Raw Broccoli.
• While Raw Broccoli contains 23.5 times more Calcium, 1.9 times more Manganese, 2.1 times more Phosphorus, 16.5 times more Sodium, 2.3 times more Zinc and 1.5 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Raw Broccoli have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Plantains have 4.5 times more Energy, 5.5 times more Carbohydrate, 1.3 times more Sugars and 1.5 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 10.5 times more Omega 3 and 2.3 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains and Raw Broccoli have similar amounts of Fiber per 1 kg.
• Both Raw Green Plantains as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 kg.