Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Plantains, yellow, fried, Latino restaurant

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Plantains, yellow, fried, Latino restaurant	2%	29%	69%

Macro Nutrients

	Frozen Chopped Broccoli	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	23.5% 4g	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	62.2% 81g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	59.6% 43g	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	13.3% 9.64g	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	% 9.86g	g per day for Men 19-50 years
Sucrose	NA	% 23.6g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	5.03% 2.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	44.3% 0.58mg	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	NA	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	NA	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	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	52.6% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Plantains, yellow, fried, Latino restaurant	Recommended Dietary Allowance
Calcium	11% 111mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	25.6% 0.23mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	24% 0.56mg	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% 85.3mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	29.6% 1006mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.9% 181g	2.63% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Plantains, yellow, fried, Latino restaurant per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Plantains, yellow, fried, Latino restaurant to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Plantains, yellow, fried, Latino restaurant:

• 7 ounces of Frozen Chopped Broccoli have 4.8 times more Vitamin B2 and 2.6 times more Vitamin K than Plantains, yellow, fried, Latino restaurant.
• While 7 oz of Plantains, yellow, fried, Latino restaurant contain 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 Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Plantains, yellow, fried, Latino restaurant provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Plantains, yellow, fried, Latino restaurant have insufficient amounts of Vitamin B2

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Plantains, yellow, fried, Latino restaurant:

• 7 ounces of Frozen Chopped Broccoli have 9.3 times more Calcium, 1.3 times more Iron, 7 times more Selenium, 2 times more Zinc and 1.9 times more Water than Plantains, yellow, fried, Latino restaurant.
• While 7 oz of Plantains, yellow, fried, Latino restaurant contain 3.1 times more Copper, 2.5 times more Magnesium and 2.4 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Plantains, yellow, fried, Latino restaurant contain similar levels of Manganese and Phosphorus per seven ounces.
• 7 ounces of Plantains, yellow, fried, Latino restaurant lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 2 times more Protein than Plantains, yellow, fried, Latino restaurant.
• While 7 oz of Plantains, yellow, fried, Latino restaurant contain 9.1 times more Energy, 25.9 times more Fat, 41.3 times more Saturated Fat, 2.1 times more Omega 3, 65.1 times more Omega 6, 8.5 times more Carbohydrate, 16.1 times more Sugars and 5.9 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Plantains, yellow, fried, Latino restaurant offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6