Comparing Nutrients in 1 kilogram Plantains, yellow, fried, Latino restaurant VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Plantains, yellow, fried, Latino restaurant	2%	29%	69%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Plantains, yellow, fried, Latino restaurant	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	81.4% 2360kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	77.4% 75g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	56.8% 18g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	137% 2.2g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	119% 20g	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	314% 408g	41% 53.5g	130g per day for Men 19-50 years
Sugars	300% 218g	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	67% 48.6g	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	% 49.7g	NA	g per day for Men 19-50 years
Sucrose	% 119g	NA	g per day for Men 19-50 years
Fiber	84.2% 32g	79% 30g	38g per day for Men 19-50 years
Protein	25.4% 14g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Plantains, yellow, fried, Latino restaurant	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	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	NA	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	NA	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	73.3% 11mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plantains, yellow, fried, Latino restaurant	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6% 60mg	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	77.5% 6.2mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	61.4% 430mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	149% 5070mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	13.3% 490g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Plantains, yellow, fried, Latino restaurant vs Cooked Chopped Frozen Broccoli:

• Plantains, yellow, fried, Latino restaurant have 1.3 times more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 4.1 times more Vitamin B2 and 2.8 times more Vitamin K than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin E per 1 kg.

Comparing minerals per 1 kilogram for Plantains, yellow, fried, Latino restaurant vs Cooked Chopped Frozen Broccoli:

• Plantains, yellow, fried, Latino restaurant have 3.4 times more Copper, 3.5 times more Magnesium, 1.3 times more Manganese and 3.6 times more Potassium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 5.5 times more Calcium, 1.8 times more Selenium and 1.8 times more Water than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Boiled Chopped Frozen Broccoli have similar amounts of Iron, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Plantains, yellow, fried, Latino restaurant have 8.4 times more Energy, 62.6 times more Fat, 100.9 times more Saturated Fat, 5.2 times more Omega 3, 155.2 times more Omega 6, 7.6 times more Carbohydrate and 14.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.2 times more Protein than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Boiled Chopped Frozen Broccoli have similar amounts of Fiber per 1 kg.
• Both Plantains, yellow, fried, Latino restaurant as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 1 kg.