Comparing Nutrients in 5 ounces Baked Yellow Plantains VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Baked Yellow Plantains	4%	1%	95%
Broccoli	27%	8%	65%

Macro Nutrients

	Baked Yellow Plantains	Broccoli	Recommended Dietary Allowance
Energy	7.58% 220kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	41.7% 30.2g	3.32% 2.4g	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	7.47% 5.4g	1.33% 0.96g	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	% 5.37g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 0.14g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	3.85% 2.15g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Baked Yellow Plantains	Broccoli	Recommended Dietary Allowance
Vitamin A	7.1% 63.8μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.07% 0.97mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	18.8% 75μg	22.3% 89.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.2mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.2% 18.3μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Yellow Plantains	Broccoli	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	7.7% 0.069mg	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	4.96% 0.4mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	13% 0.3mg	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	7.5% 52.4mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	20% 676mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2.14% 79g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Yellow Plantains vs Broccoli:

• Baked Yellow Plantains have 1.5 times more Vitamin A and 1.3 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains 5.4 times more Vitamin C, more Vitamin E and 7.9 times more Vitamin K than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Raw Broccoli have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Baked Yellow Plantains as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked Yellow Plantains vs Broccoli:

• Baked Yellow Plantains have 2 times more Magnesium and 1.5 times more Potassium than Raw Broccoli.
• While Raw Broccoli contains 15.7 times more Calcium, 2.6 times more Iron, 1.3 times more Manganese, 1.8 times more Phosphorus, more Selenium, 16.5 times more Sodium, 2 times more Zinc and 1.6 times more Water than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Raw Broccoli have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Yellow Plantains have 4.6 times more Energy, 6.2 times more Carbohydrate, 12.5 times more Sugars and 5.6 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains more Omega 3 and 1.9 times more Protein than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Raw Broccoli have similar amounts of Fiber per 5 oz.
• Both Baked Yellow Plantains as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.