Comparing Nutrients in 5 ounces Boiled Green Plantains VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Boiled Green Plantains	Boiled Cauliflower	Recommended Dietary Allowance
Energy	5.9% 172kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.074g	0.42% 0.071g	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	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	4.07% 2.95g	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	8.58% 3.26g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	14.4% 0.72mg	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	15.6% 62.4μg	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	69.8% 62.8mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	2.83% 0.026mg	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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	8.14% 0.19mg	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	6.48% 45.4mg	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	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.65% 98g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Boiled Cauliflower per 5 oz

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

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

• 5 ounces of Boiled Green Plantains have 1.3 times more Vitamin B2 and 1.3 times more Vitamin B6 than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 1.3 times more Vitamin B5, 4.9 times more Vitamin C and 3.6 times more Vitamin K than Boiled Green Plantains.
• Both Boiled Green Plantains and Boiled Cauliflower provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per five ounces.

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

• 5 ounces of Boiled Green Plantains have 4.4 times more Copper, 3.1 times more Magnesium and 2 times more Potassium than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 1.3 times more Phosphorus and 1.3 times more Water than Boiled Green Plantains.
• Both Boiled Green Plantains and Boiled Cauliflower contain similar levels of Iron and Manganese per five ounces.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Copper
• Both Boiled Green Plantains as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Green Plantains have 5.3 times more Energy and 7.1 times more Carbohydrate than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 6.4 times more Omega 3 and 1.7 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Boiled Cauliflower offer comparable quantities of Sugars and Fiber per five ounces.
• 5 ounces of Boiled Green Plantains provide inadequate amounts of Omega 3 and Protein
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• Both Boiled Green Plantains as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in five ounces.