Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Fried Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Fried Green Plantains	2%	34%	64%

Macro Nutrients

	Frozen Chopped Broccoli	Fried Green Plantains	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	21% 613kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	23% 7.32g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	26.7% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	27.4% 4.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	75% 98g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	9.94% 7.2g	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	2.27% 1.65g	1.8% 1.3g	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	% 1.5g	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	13.2% 119μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	40.3% 0.52mg	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	33.2% 133μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Fried Green Plantains	Recommended Dietary Allowance
Calcium	11% 111mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	40.4% 0.36mg	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	20% 1.6mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	16.2% 0.37mg	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	14% 99mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.9% 181g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Fried Green Plantains per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Fried Green Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Fried Green Plantains:

• 7 ounces of Frozen Chopped Broccoli have 4.5 times more Vitamin B9 and 16.6 times more Vitamin C than Fried Green Plantains.
• While 7 oz of Fried Green Plantains contain 1.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Fried Green Plantains provide similar amounts of Vitamin A, Vitamin B1 and Vitamin B2 per seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Fried Green Plantains:

• 7 ounces of Frozen Chopped Broccoli have 14 times more Calcium, 1.2 times more Iron, 1.6 times more Manganese, 2.1 times more Zinc and 2.5 times more Water than Fried Green Plantains.
• While 7 oz of Fried Green Plantains contain 4.8 times more Copper, 3.2 times more Magnesium and 2.3 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Fried Green Plantains contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Fried Green Plantains lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.9 times more Protein than Fried Green Plantains.
• While 7 oz of Fried Green Plantains contain 11.9 times more Energy, 40.7 times more Fat, 83.9 times more Saturated Fat, 2 times more Omega 3, 75.7 times more Omega 6, 10.3 times more Carbohydrate and 2.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Fried Green Plantains offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6