Comparing Nutrients in 500 calories Boiled Green Plantains VS Boiled Broccoli

Weight per 500 calories

• Boiled Green Plantains: 413g
• Boiled Broccoli: 1429g

Boiled Green Plantains have 3.5 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Boiled Green Plantains or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Green Plantains	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	79% 103g	130g per day for Men 19-50 years
Sugars	13% 9.3g	27.4% 20g	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% 1.45g	14.6% 10.6g	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	% 1.57g	% 7g	g per day for Men 19-50 years
Sucrose	% 6.3g	% 1.14g	g per day for Men 19-50 years
Fiber	28.3% 10.7g	124% 47g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	220% 2.86mg	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	49.6% 198μg	386% 1543μg	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	41.8% 37.6mg	1030% 927mg	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	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	15.5% 1.24mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	27.5% 116mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	120% 2.77mg	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	14% 99mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	0.55% 8.26mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	5.26% 0.58mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	7.7% 285g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Green Plantains vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 4.4 times more Vitamin B1, 6.5 times more Vitamin B2, 4.9 times more Vitamin B3, 5.6 times more Vitamin B5, 3.1 times more Vitamin B6, 7.8 times more Vitamin B9, 24.7 times more Vitamin C and 128.4 times more Vitamin K than Boiled Green Plantains.

Comparing minerals per 500 calories for Boiled Green Plantains vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 46.1 times more Calcium, 2.6 times more Copper, 7.7 times more Iron, 2.6 times more Magnesium, 6.2 times more Manganese, 9.7 times more Phosphorus, 3.5 times more Potassium, more Selenium, 70.9 times more Sodium, 11.1 times more Zinc and 4.5 times more Water than Boiled Green Plantains.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli contains 17.7 times more Fat, 15.8 times more Omega 3, 2.1 times more Sugars, 7.3 times more Fructose, 4.4 times more Fiber and 7.5 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled Green Plantains as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Glucose and Sucrose in 500 kcal.