Comparing Nutrients in 1 pound Boiled Green Plantains VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled Green Plantains	Cauliflower	Recommended Dietary Allowance
Energy	19% 549kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	14% 10.2g	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	% 6.9g	% 0g	g per day for Men 19-50 years
Fiber	31% 11.8g	24% 9.07g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	64.2% 0.83mg	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	64.6% 259μg	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	243% 219mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Cauliflower	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	30.6% 0.7mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	38.6% 1311mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	8.47% 313g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Cauliflower per 1 lb

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

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

• 1 lb of Raw Cauliflower contains 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 5.3 times more Vitamin C and 4.1 times more Vitamin K than Boiled Green Plantains.
• Both Boiled Green Plantains and Cauliflower provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9 per one pound.

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

• 1 pound of Boiled Green Plantains has 2.1 times more Copper and 1.9 times more Magnesium than Cauliflower.
• While 1 lb of Raw Cauliflower contains 7.3 times more Calcium, 1.4 times more Iron, 1.4 times more Manganese, 1.8 times more Phosphorus, 15 times more Sodium, 1.9 times more Zinc and 1.3 times more Water than Boiled Green Plantains.
• Both Boiled Green Plantains and Cauliflower contain similar levels of Potassium per one pound.
• 1 pound of Boiled Green Plantains lack sufficient amounts of Calcium and Zinc
• Both Boiled Green Plantains as well as Raw Cauliflower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Green Plantains has 4.8 times more Energy, 5.9 times more Carbohydrate and 1.3 times more Fiber than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.8 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Cauliflower offer comparable quantities of Sugars per one pound.
• 1 pound of Boiled Green Plantains provide inadequate amounts of Protein
• 1 pound of Cauliflower provide inadequate amounts of Energy
• Both Boiled Green Plantains as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in one pound.