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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Green Plantains	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	19% 549kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.99% 0.17g	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	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	38.6% 1311mg	33.4% 1134mg	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	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	14% 1.54mg	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 Frozen Broccoli Spears per 1 lb

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

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

• 1 pound of Boiled Green Plantains has 1.6 times more Vitamin B5 and 1.3 times more Vitamin B6 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B9, 7.5 times more Vitamin C and 26.7 times more Vitamin K than Boiled Green Plantains.
• Both Boiled Green Plantains and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per one pound.

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

• 1 pound of Boiled Green Plantains has 2.2 times more Copper and 1.8 times more Magnesium than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 13.7 times more Calcium, 2.4 times more Iron, 2.3 times more Manganese, 2.5 times more Phosphorus, more Selenium, 2.4 times more Zinc and 1.3 times more Water than Boiled Green Plantains.
• Both Boiled Green Plantains and Frozen Broccoli Spears contain similar levels of Potassium per one pound.
• 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 4.2 times more Energy, 5.4 times more Carbohydrate and 1.5 times more Sugars than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 4.8 times more Omega 3 and 2.8 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Frozen Broccoli Spears 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 Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Boiled Green Plantains as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one pound.