Comparing Nutrients in 5 ounces Boiled Green Plantains VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Green Plantains	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.9% 172kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.074g	0.31% 0.052g	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	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	19% 0.25mg	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	33.3% 133μg	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	108% 97mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	5.67% 0.051mg	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	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	15.8% 0.36mg	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	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	2.65% 98g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Green Plantains versus 5 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Boiled Green Plantains have 1.6 times more Vitamin B5 and 1.3 times more Vitamin B6 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B9, 7.5 times more Vitamin C and 26.7 times more Vitamin K than Boiled Green Plantains.
• Both Boiled Green Plantains and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per five ounces.

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

• 5 ounces of Boiled Green Plantains have 2.2 times more Copper and 1.8 times more Magnesium than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 13.7 times more Calcium, 2.4 times more Iron, 2.3 times more Manganese, 2.5 times more Phosphorus, more Selenium, 2.4 times more Zinc and 1.3 times more Water than Boiled Green Plantains.
• Both Boiled Green Plantains and Frozen Broccoli Spears contain similar levels of Potassium per five ounces.
• 5 ounces of Boiled Green Plantains lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Green Plantains have 4.2 times more Energy, 5.4 times more Carbohydrate and 1.5 times more Sugars than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 4.8 times more Omega 3 and 2.8 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Frozen Broccoli Spears offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Green Plantains provide inadequate amounts of Omega 3 and Protein
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Boiled Green Plantains as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in five ounces.