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

Macros Ratio

	Protein	Fat	Carbs
Plantains, yellow, fried, Latino restaurant	2%	29%	69%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Plantains, yellow, fried, Latino restaurant	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	81.4% 2360kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	77.4% 75g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	56.8% 18g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	137% 2.2g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	119% 20g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	314% 408g	24% 31g	130g per day for Men 19-50 years
Sugars	300% 218g	8.55% 6.2g	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	3.3% 2.4g	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	% 49.7g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 119g	% 1.5g	g per day for Men 19-50 years
Fiber	84.2% 32g	73.7% 28g	38g per day for Men 19-50 years
Protein	25.4% 14g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Plantains, yellow, fried, Latino restaurant	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	169% 2.2mg	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	NA	178% 710μg	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	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plantains, yellow, fried, Latino restaurant	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	6% 60mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	83.3% 0.75mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	165% 3.8mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	149% 5070mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	13.3% 490g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Plantains, yellow, fried, Latino restaurant VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Plantains, yellow, fried, Latino restaurant versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Plantains, yellow, fried, Latino restaurant has 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 3.4 times more Vitamin A, 2.4 times more Vitamin B1, 7 times more Vitamin B2, 2.4 times more Vitamin B3, 2.3 times more Vitamin E and 8.1 times more Vitamin K than Plantains, yellow, fried, Latino restaurant.
• 1 kilogram of Plantains, yellow, fried, Latino restaurant have insufficient amounts of Vitamin B2

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

• 1 kilogram of Plantains, yellow, fried, Latino restaurant has 1.5 times more Copper, 1.7 times more Magnesium and 1.5 times more Potassium than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 19.7 times more Calcium, 2 times more Iron, 1.4 times more Manganese, 1.9 times more Phosphorus, 3.3 times more Selenium, 9.3 times more Sodium, 2.3 times more Zinc and 1.9 times more Water than Plantains, yellow, fried, Latino restaurant.
• 1 kilogram of Plantains, yellow, fried, Latino restaurant lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plantains, yellow, fried, Latino restaurant has 9.4 times more Energy, 14.4 times more Fat, 20.4 times more Saturated Fat, 65.1 times more Omega 6, 13.1 times more Carbohydrate, 35.1 times more Sugars and 20.3 times more Fructose than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.7 times more Protein than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Cooked Broccoli Raab offer comparable quantities of Omega 3 and Fiber per one kilogram.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6