Comparing Nutrients in 500 calories Boiled Green Plantains VS Frozen Chopped Broccoli

Weight per 500 calories

• Boiled Green Plantains: 413g
• Frozen Chopped Broccoli: 1923g

Boiled Green Plantains have 4.7 times more energy per 100g than Frozen Chopped Broccoli. It has average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Green Plantains	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	70.7% 92g	130g per day for Men 19-50 years
Sugars	13% 9.3g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	% 6.3g	NA	g per day for Men 19-50 years
Fiber	28.3% 10.7g	152% 57.7g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	192% 2.5mg	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	322% 1288μg	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	1205% 1085mg	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	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	81% 0.73mg	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	15.5% 1.24mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	27.5% 116mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	246% 5.65mg	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% 962mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	0.55% 8.26mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	5.26% 0.58mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	7.7% 285g	47.5% 1759g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains 4.9 times more Vitamin B1, 6.9 times more Vitamin B2, 5.6 times more Vitamin B3, 3.4 times more Vitamin B5, 2.8 times more Vitamin B6, 6.5 times more Vitamin B9, 28.8 times more Vitamin C and 99.3 times more Vitamin K than Boiled Green Plantains.

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

• Frozen Chopped Broccoli, Unprepared contains 86.9 times more Calcium, 2.2 times more Copper, 12.6 times more Iron, 3 times more Magnesium, 12.6 times more Manganese, 9.7 times more Phosphorus, 3.4 times more Potassium, more Selenium, 55.8 times more Sodium, 16 times more Zinc and 6.2 times more Water than Boiled Green Plantains.

Comparison of macro-nutrients per 500 calories:

• Boiled Green Plantains have 1.3 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 16.9 times more Fat, 18.8 times more Omega 3, 2.8 times more Sugars, 11 times more Fructose, 5.4 times more Fiber and 12 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
• Both Boiled Green Plantains as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Glucose and Sucrose in 500 kcal.