Comparing Nutrients in 7 ounces Boiled Green Plantains VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Green Plantains	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	8.3% 240kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.5% 58g	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	6.16% 4.47g	4.02% 2.9g	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	0.96% 0.69g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	20% 0.26mg	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	24% 95μg	15% 59.5μg	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	20% 18mg	88.4% 79.6mg	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	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	9.5% 0.085mg	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	7.44% 0.6mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	28% 0.64mg	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	6.8% 47.6mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.7% 137g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Boiled Spears Frozen Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Green Plantains vs Boiled Spears Frozen Broccoli:

• 7 ounces of Boiled Green Plantains have 1.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 4.4 times more Vitamin C and 23.2 times more Vitamin K than Boiled Green Plantains.
• Both Boiled Green Plantains and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per seven ounces.

Comparing minerals per 7 ounces for Boiled Green Plantains vs Boiled Spears Frozen Broccoli:

• 7 ounces of Boiled Green Plantains have 1.9 times more Copper, 1.4 times more Magnesium and 1.6 times more Potassium than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 17 times more Calcium, 2 times more Iron, 3 times more Manganese, 2.3 times more Phosphorus, more Selenium, 2.1 times more Zinc and 1.3 times more Water than Boiled Green Plantains.
• 7 ounces of Boiled Green Plantains lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Green Plantains have 4.3 times more Energy, 5.4 times more Carbohydrate and 1.5 times more Sugars than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 1.6 times more Omega 3 and 2.8 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Boiled Spears Frozen Broccoli offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Green Plantains provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Green Plantains as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in seven ounces.