Comparing Nutrients in 7 ounces Green Plantains VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Green Plantains	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.4% 302kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	11% 14.2g	130g per day for Men 19-50 years
Sugars	6.27% 4.54g	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	2.8% 2.02g	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	% 2.16g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0.16g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	30.5% 0.4mg	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	14% 55.6μg	53.6% 214μg	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	44.5% 40mg	143% 129mg	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	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	18.6% 1.5mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	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	8.8% 61.5mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	3.28% 121g	4.8% 177g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 1.6 times more Vitamin B1 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Vitamin B6, 3.9 times more Vitamin B9 and 3.2 times more Vitamin C than Raw Green Plantains.
• Both Raw Green Plantains and Boiled and Drained Broccoli have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 7 oz.

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

• Raw Green Plantains have 1.9 times more Copper, 2 times more Magnesium and 1.5 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 20 times more Calcium, 1.8 times more Manganese, 2.2 times more Phosphorus, 20.5 times more Sodium, 2.5 times more Zinc and 1.5 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Boiled and Drained Broccoli have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Green Plantains have 4.3 times more Energy, 5.1 times more Carbohydrate, 1.6 times more Sugars and 1.4 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 19.8 times more Omega 3, 1.5 times more Fiber and 1.9 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 7 oz.