Comparing Nutrients in 5 ounces Boiled Broccoli VS Boiled Green Plantains

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Boiled Green Plantains	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	5.9% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	0.43% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	4.4% 3.2g	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	1.45% 1.05g	0.68% 0.5g	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	% 0.69g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 2.15g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	12% 109μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	24% 0.31mg	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	38.3% 153μg	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	14.3% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.7% 2.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	6.7% 0.15mg	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	13.6% 95mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	12% 410mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.4% 127g	2.65% 98g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Boiled Green Plantains:

• Boiled and Drained Broccoli has 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.3 times more Vitamin B9, 7.1 times more Vitamin C and 37.1 times more Vitamin K than Boiled Green Plantains.
• Both Boiled and Drained Broccoli and Boiled Green Plantains have similar amounts of Vitamin B6 per 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Boiled Green Plantains:

• Boiled and Drained Broccoli has 13.3 times more Calcium, 2.2 times more Iron, 1.8 times more Manganese, 2.8 times more Phosphorus, more Selenium, 20.5 times more Sodium, 3.2 times more Zinc and 1.3 times more Water than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.3 times more Copper and 1.3 times more Magnesium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled Green Plantains have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 4.6 times more Omega 3, 2.1 times more Fructose, 1.3 times more Fiber and 2.2 times more Protein than Boiled Green Plantains.
• While Boiled Green Plantains contain 3.5 times more Energy, 4.1 times more Carbohydrate and 1.6 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Boiled Green Plantains have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 5 oz.