Comparing Nutrients in 300 calories Boiled Green Plantains VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Boiled Green Plantains: 248g
• Cooked Chopped Frozen Broccoli: 1071g

Boiled Green Plantains have 4.3 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has average energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Green Plantains or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Green Plantains	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	4.03% 0.064g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.3g	44% 57.3g	130g per day for Men 19-50 years
Sugars	7.7% 5.58g	21.7% 15.8g	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	1.2% 0.87g	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	% 0.94g	NA	g per day for Men 19-50 years
Sucrose	% 3.77g	NA	g per day for Men 19-50 years
Fiber	17% 6.45g	84.6% 32g	38g per day for Men 19-50 years
Protein	4.83% 2.7g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.04% 0.97mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	107% 1.4mg	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	29.8% 119μg	150% 600μg	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	25% 22.6mg	477% 430mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.85% 9.42μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.74% 7.44mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	40.5% 0.36mg	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	9.3% 0.74mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.4mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	104% 2.4mg	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	8.5% 59.5mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.96mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	3.16% 0.35mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	4.63% 171g	26.3% 972g	3700g per day for Men 19-50 years

Boiled Green Plantains VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Green Plantains or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Boiled Green Plantains vs Cooked Chopped Frozen Broccoli:

• 300 kcal of Boiled Chopped Frozen Broccoli contain 4.8 times more Vitamin B1, 5.4 times more Vitamin B2, 5.1 times more Vitamin B3, 3.1 times more Vitamin B5, 2.6 times more Vitamin B6, 5 times more Vitamin B9, 19 times more Vitamin C and 100.2 times more Vitamin K than Boiled Green Plantains.

Comparing minerals per 300 calories for Boiled Green Plantains vs Cooked Chopped Frozen Broccoli:

• 300 kcal of Boiled Chopped Frozen Broccoli contain 47.5 times more Calcium, 1.8 times more Copper, 8.8 times more Iron, 2 times more Magnesium, 8.8 times more Manganese, 8.8 times more Phosphorus, 2.1 times more Potassium, more Selenium, 23.8 times more Sodium, 8.6 times more Zinc and 5.7 times more Water than Boiled Green Plantains.
• 300 calories of Boiled Green Plantains lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Green Plantains have 1.3 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 7 times more Omega 3, 2.8 times more Sugars, 5 times more Fiber and 12.3 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Green Plantains provide inadequate amounts of Omega 3 and Protein
• Both Boiled Green Plantains as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.