Comparing Nutrients in 7 ounces Bananas VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Bananas	Boiled Broccoli	Recommended Dietary Allowance
Energy	6.1% 177kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.3g	11% 14.2g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	3.8% 2.76g	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	13.3% 9.62g	2.03% 1.47g	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	% 9.9g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 4.74g	% 0.16g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Bananas	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	53.6% 214μg	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	19% 17.3mg	143% 129mg	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	1.32% 0.2mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	0.2% 7.94μg	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	6.45% 0.52mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	16.7% 0.38mg	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	6.24% 43.7mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4% 149g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Bananas vs Boiled Broccoli:

• Raw Bananas have 1.2 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 25.7 times more Vitamin A, 2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B5, 5.4 times more Vitamin B9, 7.5 times more Vitamin C, 14.5 times more Vitamin E and 282.2 times more Vitamin K than Raw Bananas.
• Both Raw Bananas as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Bananas vs Boiled Broccoli:

• Raw Bananas have 1.3 times more Copper, 1.3 times more Magnesium, 1.4 times more Manganese and 1.2 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8 times more Calcium, 2.6 times more Iron, 3 times more Phosphorus, 1.6 times more Selenium, 41 times more Sodium and 3 times more Zinc than Raw Bananas.
• Both Raw Bananas and Boiled and Drained Broccoli have similar amounts of Water per 7 oz.
• Both Raw Bananas as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Bananas have 2.5 times more Energy, 3.2 times more Carbohydrate, 8.8 times more Sugars and 6.6 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.4 times more Omega 3, 1.3 times more Fiber and 2.2 times more Protein than Raw Bananas.
• Both Raw Bananas as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.