Comparing Nutrients in 5 ounces Boiled Green Plantains VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Green Plantains	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	5.9% 172kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.074g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	2.87% 2.1g	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	0.68% 0.5g	NA	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 2.15g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	11% 4.25g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	14% 0.18mg	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	17% 68μg	20% 79.4μg	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	14.3% 13mg	63% 57mg	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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	5.35% 0.048mg	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	5.3% 0.43mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	13.7% 0.32mg	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	4.86% 34mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2.65% 98g	3.48% 129g	3700g per day for Men 19-50 years

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

• Boiled Green Plantains have 1.4 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 4.4 times more Vitamin C and 23.2 times more Vitamin K than Boiled Green Plantains.
• Both Boiled Green Plantains and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 5 oz.

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

• Boiled Green Plantains have 2.4 times more Copper, 2.2 times more Magnesium and 2 times more Potassium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 11 times more Calcium, 2 times more Iron, 2 times more Manganese, 2 times more Phosphorus, more Selenium, 2 times more Zinc and 1.3 times more Water than Boiled Green Plantains.

Comparison of macro-nutrients per 5 ounces:

• Boiled Green Plantains have 4.3 times more Energy, 5.4 times more Carbohydrate and 1.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.6 times more Omega 3 and 2.8 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Boiled Chopped Frozen Broccoli have similar amounts of Fiber per 5 oz.
• Both Boiled Green Plantains as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 5 oz.