Comparing Nutrients in 300 calories Fried Green Plantains VS Boiled Broccoli

Weight per 300 calories

• Fried Green Plantains: 97g
• Boiled Broccoli: 857g

Fried Green Plantains have 8.8 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Fried Green Plantains	2%	34%	64%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Fried Green Plantains	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	16.4% 12g	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	0.88% 0.64g	8.75% 6.34g	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	% 0.59g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 2.3g	% 0.69g	g per day for Men 19-50 years
Fiber	8.94% 3.4g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	2.6% 1.46g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	6.47% 58.3μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.046mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.53% 0.38mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	132% 1.7mg	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	3.64% 14.6μg	231% 926μg	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	3.67% 3.3mg	618% 556mg	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	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Green Plantains	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0.39% 3.9mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	8.13% 0.65mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	13.4% 56.3mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	7.94% 0.18mg	72.3% 1.66mg	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	6.1% 42.7mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	NA	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 1.94mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	2.03% 0.22mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.95% 35g	20.7% 765g	3700g per day for Men 19-50 years

Fried Green Plantains VS Boiled Broccoli Nutrients Per 300 Kcal

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

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

• 300 kcal of Boiled and Drained Broccoli contain 11.3 times more Vitamin A, 11.8 times more Vitamin B1, 10.6 times more Vitamin B2, 6 times more Vitamin B3, 14 times more Vitamin B5, 6.7 times more Vitamin B6, 63.6 times more Vitamin B9 and 168.5 times more Vitamin C than Fried Green Plantains.
• 300 calories of Fried Green Plantains have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C

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

• 300 kcal of Boiled and Drained Broccoli contain 88.3 times more Calcium, 2.9 times more Copper, 8.8 times more Iron, 3.2 times more Magnesium, 9.1 times more Manganese, 13.4 times more Phosphorus, 5.4 times more Potassium, 181 times more Sodium, 17.3 times more Zinc and 21.8 times more Water than Fried Green Plantains.
• 300 calories of Fried Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fried Green Plantains have 3.3 times more Fat, 5.3 times more Saturated Fat and 5.2 times more Omega 6 than Boiled Broccoli.
• While 300 kcal of Boiled and Drained Broccoli contain 4.9 times more Omega 3, 1.3 times more Carbohydrate, 3.4 times more Sugars, 9.9 times more Fructose, 8.3 times more Fiber and 14 times more Protein than Fried Green Plantains.
• Both Fried Green Plantains and Boiled Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Fried Green Plantains provide inadequate amounts of Protein
• 300 calories of Boiled Broccoli provide inadequate amounts of Omega 6