Comparing Nutrients in 1 pound Boiled Green Plantains VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Green Plantains	Broccoli	Recommended Dietary Allowance
Energy	19% 549kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	23% 30g	130g per day for Men 19-50 years
Sugars	14% 10.2g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	% 6.9g	% 0.45g	g per day for Men 19-50 years
Fiber	31% 11.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	52% 2.6mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Broccoli	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	38.6% 1311mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20.6% 11.3μg	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	17% 1.86mg	11mg per day for Men 19-50 years
Water	8.47% 313g	11% 405g	3700g per day for Men 19-50 years

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

• Boiled Green Plantains have 1.3 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B9, 9.8 times more Vitamin C and 26.7 times more Vitamin K than Boiled Green Plantains.

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

• Boiled Green Plantains have 1.6 times more Copper and 1.3 times more Magnesium than Raw Broccoli.
• While Raw Broccoli contains 15.7 times more Calcium, 2.4 times more Iron, 1.9 times more Manganese, 2.8 times more Phosphorus, more Selenium, 16.5 times more Sodium, 2.9 times more Zinc and 1.3 times more Water than Boiled Green Plantains.
• Both Boiled Green Plantains and Raw Broccoli have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Green Plantains have 3.6 times more Energy, 4.4 times more Carbohydrate and 1.3 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Omega 3 and 2.6 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Boiled Green Plantains as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 1 lb.