Comparing Nutrients in 1 pound Boiled Green Plantains VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Green Plantains	Broccoli Raab	Recommended Dietary Allowance
Energy	19% 549kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	9.94% 13g	130g per day for Men 19-50 years
Sugars	14% 10.2g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 6.9g	% 0.5g	g per day for Men 19-50 years
Fiber	31% 11.8g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	78% 1.8mg	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	15.6% 109mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	38.6% 1311mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	8.47% 313g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Broccoli Raab per 1 lb

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

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

• 1 pound of Boiled Green Plantains has 1.3 times more Vitamin B6 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 3.2 times more Vitamin B1, 2 times more Vitamin B2, 3.1 times more Vitamin B3, 1.7 times more Vitamin B9, 2.2 times more Vitamin C and 58.9 times more Vitamin K than Boiled Green Plantains.
• Both Boiled Green Plantains and Broccoli Raab provide similar amounts of Vitamin B5 per one pound.

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

• 1 pound of Boiled Green Plantains has 1.9 times more Copper, 1.3 times more Magnesium and 1.5 times more Potassium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 36 times more Calcium, 7.1 times more Iron, 3.6 times more Manganese, 3 times more Phosphorus, 16.5 times more Sodium, 5.5 times more Zinc and 1.3 times more Water than Boiled Green Plantains.
• 1 pound of Boiled Green Plantains lack sufficient amounts of Calcium and Zinc
• Both Boiled Green Plantains as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Green Plantains has 5.5 times more Energy, 10.2 times more Carbohydrate and 5.9 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 7.3 times more Omega 3 and 2.9 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Broccoli Raab 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 Broccoli Raab provide inadequate amounts of Energy
• Both Boiled Green Plantains as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.