Comparing Nutrients in 7 ounces Green Plantains VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Green Plantains	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.4% 302kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	6.27% 4.54g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	14% 55.6μg	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	8.38% 0.075mg	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	18.6% 1.5mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	25.4% 0.58mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	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	3.25% 0.36mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	3.28% 121g	4.9% 181g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 1.9 times more Vitamin B1 and 1.9 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Vitamin B6, 2.4 times more Vitamin B9 and 2.8 times more Vitamin C than Raw Green Plantains.
• Both Raw Green Plantains and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.

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

• Raw Green Plantains have 3.1 times more Copper, 2.3 times more Magnesium and 2 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 28 times more Calcium, 2.7 times more Manganese, 1.6 times more Phosphorus, 12 times more Sodium, 2.7 times more Zinc and 1.5 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Green Plantains have 5.8 times more Energy, 7.7 times more Carbohydrate, 1.7 times more Sugars and 1.2 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 17.5 times more Omega 3, 1.4 times more Fiber and 2.2 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 7 oz.