Comparing Nutrients in 500 calories Green Plantains VS Broccoli

Weight per 500 calories

• Green Plantains: 329g
• Broccoli: 1471g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	1.23% 0.02g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	75% 98g	130g per day for Men 19-50 years
Sugars	10.4% 7.53g	34.5% 25g	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	4.63% 3.36g	13.8% 10g	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	% 3.6g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0.59g	% 1.47g	g per day for Men 19-50 years
Fiber	19% 7.24g	101% 38.2g	38g per day for Men 19-50 years
Protein	7.34% 4.1g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.74mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	198% 2.57mg	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	23% 92μg	232% 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	74% 66.4mg	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Broccoli	Recommended Dietary Allowance
Calcium	0.66% 6.58mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	42.4% 0.38mg	80% 0.72mg	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	31% 2.47mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	134% 3.1mg	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	14.6% 102mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	41.7% 1418mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	NA	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.58mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.59mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	5.43% 201g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 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 500 kcal.
• Both Raw Green Plantains as well as Raw Broccoli have insufficient amounts of Omega 6, Glucose and Sucrose in 500 kcal.