Comparing Nutrients in 300 calories Green Plantains VS Broccoli

Weight per 300 calories

• Green Plantains: 197g
• Broccoli: 882g

Green Plantains have 4.5 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Green Plantains or Broccoli?

Macros Ratio

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

Macro Nutrients

	Green Plantains	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	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	55.7% 72.4g	45% 58.6g	130g per day for Men 19-50 years
Sugars	6.23% 4.5g	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	2.78% 2g	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	% 2.15g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0.88g	g per day for Men 19-50 years
Fiber	11.4% 4.34g	60.4% 23g	38g per day for Men 19-50 years
Protein	4.4% 2.47g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	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	16.4% 0.2mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	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	14% 55.3μg	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	44.3% 40mg	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	NA	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Broccoli	Recommended Dietary Allowance
Calcium	0.39% 3.95mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	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	18.5% 1.5mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	9.35% 0.22mg	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	8.74% 61mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.95mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	3.23% 0.36mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	3.26% 121g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 3.2 times more Vitamin B1, 5.2 times more Vitamin B2, 5.2 times more Vitamin B3, 4.8 times more Vitamin B5, 11.2 times more Vitamin B6, 10.1 times more Vitamin B9 and 19.7 times more Vitamin C than Raw Green Plantains.

Comparing minerals per 300 calories for Green Plantains vs Broccoli:

• Raw Broccoli contains 105.1 times more Calcium, 1.9 times more Copper, 4.4 times more Iron, 2.3 times more Magnesium, 8.6 times more Manganese, 9.5 times more Phosphorus, 3.3 times more Potassium, 73.8 times more Sodium, 10.2 times more Zinc and 6.5 times more Water than Raw Green Plantains.

Comparison of macro-nutrients per 300 calories:

• Raw Green Plantains have 1.2 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 23.6 times more Fat, 4.2 times more Saturated Fat, 46.9 times more Omega 3, 3.3 times more Sugars, 3 times more Fructose, 5.3 times more Fiber and 10.1 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains and Raw Broccoli have similar amounts of Energy per 300 kcal.
• Both Raw Green Plantains as well as Raw Broccoli have insufficient amounts of Omega 6, Glucose and Sucrose in 300 kcal.