Comparing Nutrients in 300 calories Boiled Green Plantains VS Broccoli

Weight per 300 calories

• Boiled Green Plantains: 248g
• Broccoli: 882g

Boiled Green Plantains have 3.6 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Boiled Green Plantains or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	4.03% 0.064g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	2.54% 0.43g	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	45% 58.6g	130g per day for Men 19-50 years
Sugars	7.7% 5.58g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	% 3.77g	% 0.88g	g per day for Men 19-50 years
Fiber	17% 6.45g	60.4% 23g	38g per day for Men 19-50 years
Protein	4.83% 2.7g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.04% 0.97mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.85% 9.42μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Broccoli	Recommended Dietary Allowance
Calcium	0.74% 7.44mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	48% 0.43mg	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	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.4mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	80.6% 1.85mg	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	83% 582mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.96mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	3.16% 0.35mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	4.63% 171g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 5.1 times more Vitamin B1, 6.4 times more Vitamin B2, 5.8 times more Vitamin B3, 5.4 times more Vitamin B5, 2.8 times more Vitamin B6, 4.7 times more Vitamin B9, 34.9 times more Vitamin C and 95.2 times more Vitamin K than Boiled Green Plantains.

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

• Raw Broccoli contains 55.8 times more Calcium, 2.2 times more Copper, 8.7 times more Iron, 2.7 times more Magnesium, 6.9 times more Manganese, 9.8 times more Phosphorus, 3.9 times more Potassium, more Selenium, 58.7 times more Sodium, 10.4 times more Zinc and 4.6 times more Water than Boiled Green Plantains.

Comparison of macro-nutrients per 300 calories:

• Boiled Green Plantains have 1.2 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 16.5 times more Fat, 5.6 times more Saturated Fat, 8.6 times more Omega 3, 2.7 times more Sugars, 6.9 times more Fructose, 3.6 times more Fiber and 9.2 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Raw Broccoli have similar amounts of Energy per 300 kcal.
• Both Boiled Green Plantains as well as Raw Broccoli have insufficient amounts of Omega 6, Glucose and Sucrose in 300 kcal.