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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Green Plantains	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	19% 549kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	14% 10.2g	9.2% 6.67g	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	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	% 1.72g	NA	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	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	25% 1.24mg	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	34% 136μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	21.7% 0.2mg	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	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	64% 1.47mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	38.6% 1311mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	15.7% 8.6μg	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	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	8.47% 313g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Boiled Spears Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Green Plantains versus 1 lb of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Green Plantains has 1.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 4.4 times more Vitamin C and 23.2 times more Vitamin K than Boiled Green Plantains.
• Both Boiled Green Plantains and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per one pound.

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

• 1 pound of Boiled Green Plantains has 1.9 times more Copper, 1.4 times more Magnesium and 1.6 times more Potassium than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 17 times more Calcium, 2 times more Iron, 3 times more Manganese, 2.3 times more Phosphorus, more Selenium, 2.1 times more Zinc and 1.3 times more Water than Boiled Green Plantains.
• 1 pound of Boiled Green Plantains lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Green Plantains has 4.3 times more Energy, 5.4 times more Carbohydrate and 1.5 times more Sugars than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 1.6 times more Omega 3 and 2.8 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Boiled Spears Frozen Broccoli offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Green Plantains provide inadequate amounts of Omega 3 and Protein
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Green Plantains as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.