Comparing Nutrients in 5 ounces Plantains, yellow, fried, Latino restaurant VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Plantains, yellow, fried, Latino restaurant	2%	29%	69%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Plantains, yellow, fried, Latino restaurant	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	11.5% 335kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	8.04% 2.57g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	17% 2.86g	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	44.5% 57.8g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	42.5% 31g	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	9.5% 6.9g	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	% 7.04g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	11% 4.25g	38g per day for Men 19-50 years
Protein	3.6% 2g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Plantains, yellow, fried, Latino restaurant	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	10.4% 94μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.4% 1.2mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	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	NA	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	NA	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	10.4% 1.56mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.6% 45μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plantains, yellow, fried, Latino restaurant	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	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	11% 0.88mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	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	8.7% 61mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	21% 719mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	1.88% 69.5g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Plantains, yellow, fried, Latino restaurant vs Cooked Chopped Frozen Broccoli:

• Plantains, yellow, fried, Latino restaurant have 1.3 times more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 4.1 times more Vitamin B2 and 2.8 times more Vitamin K than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin E per 5 oz.

Comparing minerals per 5 ounces for Plantains, yellow, fried, Latino restaurant vs Cooked Chopped Frozen Broccoli:

• Plantains, yellow, fried, Latino restaurant have 3.4 times more Copper, 3.5 times more Magnesium, 1.3 times more Manganese and 3.6 times more Potassium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 5.5 times more Calcium, 1.8 times more Selenium and 1.8 times more Water than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Boiled Chopped Frozen Broccoli have similar amounts of Iron, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Plantains, yellow, fried, Latino restaurant have 8.4 times more Energy, 62.6 times more Fat, 100.9 times more Saturated Fat, 5.2 times more Omega 3, 155.2 times more Omega 6, 7.6 times more Carbohydrate and 14.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.2 times more Protein than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Boiled Chopped Frozen Broccoli have similar amounts of Fiber per 5 oz.
• Both Plantains, yellow, fried, Latino restaurant as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 5 oz.