Comparing Nutrients in 1 pound Green Plantains VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Broccoli	27%	8%	65%

Macro Nutrients

	Green Plantains	Broccoli	Recommended Dietary Allowance
Energy	23.8% 689kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	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	128% 166g	23% 30g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	6.4% 4.63g	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	% 4.94g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 0.45g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	31% 11.8g	38g per day for Men 19-50 years
Protein	10% 5.67g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	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	37.8% 0.45mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	31.8% 127μg	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	102% 92mg	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	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Broccoli	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	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	42.5% 3.4mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	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	20% 141mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	NA	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	7.42% 0.82mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	7.5% 277g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 1.4 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Vitamin B6, 2.3 times more Vitamin B9 and 4.4 times more Vitamin C than Raw Green Plantains.
• Both Raw Green Plantains and Raw Broccoli have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 1 lb.

Comparing minerals per 1 pound for Green Plantains vs Broccoli:

• Raw Green Plantains have 2.4 times more Copper, 2 times more Magnesium and 1.4 times more Potassium than Raw Broccoli.
• While Raw Broccoli contains 23.5 times more Calcium, 1.9 times more Manganese, 2.1 times more Phosphorus, 16.5 times more Sodium, 2.3 times more Zinc and 1.5 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Raw Broccoli have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Green Plantains have 4.5 times more Energy, 5.5 times more Carbohydrate, 1.3 times more Sugars and 1.5 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 10.5 times more Omega 3 and 2.3 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains and Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Raw Green Plantains as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 lb.