Comparing Nutrients in 1 pound Plantains, yellow, fried, Latino restaurant VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Plantains, yellow, fried, Latino restaurant	2%	29%	69%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Plantains, yellow, fried, Latino restaurant	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	37% 1070kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.24g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	54% 9.15g	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	142% 185g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	136% 99g	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	30.4% 22g	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	% 22.5g	NA	g per day for Men 19-50 years
Sucrose	% 54g	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	11.5% 6.44g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Plantains, yellow, fried, Latino restaurant	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	33.3% 299μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.4% 2.72mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	NA	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	NA	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	33.3% 5mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plantains, yellow, fried, Latino restaurant	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	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	35% 2.8mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	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	28% 195mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	6% 222g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Plantains, yellow, fried, Latino restaurant VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Plantains, yellow, fried, Latino restaurant 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 Plantains, yellow, fried, Latino restaurant vs Frozen Broccoli Spears:

• 1 pound of Plantains, yellow, fried, Latino restaurant has 1.8 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 5.7 times more Vitamin B2 and 3.2 times more Vitamin K than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Frozen Broccoli Spears provide similar amounts of Vitamin A, Vitamin B1 and Vitamin E per one pound.
• 1 pound of Plantains, yellow, fried, Latino restaurant have insufficient amounts of Vitamin B2

Comparing minerals per 1 pound for Plantains, yellow, fried, Latino restaurant vs Frozen Broccoli Spears:

• 1 pound of Plantains, yellow, fried, Latino restaurant has 3.2 times more Copper, 2.8 times more Magnesium and 2 times more Potassium than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 6.8 times more Calcium, 1.4 times more Phosphorus, 4.8 times more Selenium, 1.4 times more Zinc and 1.8 times more Water than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Frozen Broccoli Spears contain similar levels of Iron and Manganese per one pound.
• 1 pound of Plantains, yellow, fried, Latino restaurant lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Plantains, yellow, fried, Latino restaurant has 8.1 times more Energy, 22.1 times more Fat, 34.9 times more Saturated Fat, 1.8 times more Omega 3, 54.5 times more Omega 6, 7.6 times more Carbohydrate and 14.8 times more Sugars than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2.2 times more Protein than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Frozen Broccoli Spears offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6