Comparing Nutrients in 1 pound Boiled Green Plantains VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Green Plantains	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	19% 549kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	14% 10.2g	8.45% 6.12g	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	2.2% 1.6g	5.2% 3.76g	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	% 1.72g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 6.9g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	45.4% 0.59mg	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	54.4% 218μg	76% 304μg	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	46% 41.3mg	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	19% 0.17mg	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	17% 1.36mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	58% 1.33mg	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	15.6% 109mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	38.6% 1311mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	8.47% 313g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Green Plantains vs Frozen Chopped Broccoli:

• Boiled Green Plantains have 1.4 times more Vitamin B5 and 1.7 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Vitamin B2, 1.4 times more Vitamin B9, 6.2 times more Vitamin C and 21.3 times more Vitamin K than Boiled Green Plantains.
• Both Boiled Green Plantains and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.

Comparing minerals per 1 pound for Boiled Green Plantains vs Frozen Chopped Broccoli:

• Boiled Green Plantains have 2.1 times more Copper, 1.6 times more Magnesium and 1.4 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 18.7 times more Calcium, 2.7 times more Iron, 2.7 times more Manganese, 2.1 times more Phosphorus, more Selenium, 12 times more Sodium, 3.4 times more Zinc and 1.3 times more Water than Boiled Green Plantains.

Comparison of macro-nutrients per 1 pound:

• Boiled Green Plantains have 4.7 times more Energy, 6.1 times more Carbohydrate and 1.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4 times more Omega 3, 2.4 times more Fructose and 2.6 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 1 lb.
• Both Boiled Green Plantains as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 lb.