Comparing Nutrients in 7 ounces Green Plantains VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Green Plantains	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.4% 302kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	6.27% 4.54g	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	2.8% 2.02g	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	% 2.16g	NA	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	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	NA	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.28% 121g	4.86% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Green Plantains have 1.4 times more Vitamin B1 and 2.2 times more Vitamin B5 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.5 times more Vitamin B6, 3.4 times more Vitamin B9 and 3.4 times more Vitamin C than Raw Green Plantains.
• Both Green Plantains and Frozen Broccoli Spears provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.

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

• 7 ounces of Green Plantains have 3.2 times more Copper, 2.6 times more Magnesium and 1.7 times more Potassium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 20.5 times more Calcium, 2.3 times more Manganese, 1.9 times more Phosphorus, 1.9 times more Zinc and 1.5 times more Water than Raw Green Plantains.
• Both Green Plantains and Frozen Broccoli Spears contain similar levels of Iron per seven ounces.
• 7 ounces of Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Plantains have 5.2 times more Energy, 6.9 times more Carbohydrate and 1.6 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 20.8 times more Omega 3, 1.4 times more Fiber and 2.4 times more Protein than Raw Green Plantains.
• 7 ounces of Green Plantains provide inadequate amounts of Omega 3
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Green Plantains as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Green Plantains VS Frozen Broccoli Spears

What are the health benefits of Green Plantains compared to Frozen Broccoli Spears?

Green plantains are a good source of fiber, vitamins A and C, potassium, and resistant starch which can help with digestion and blood sugar control. Frozen broccoli spears are rich in vitamins K and C, fiber, and antioxidants that support immune health and reduce inflammation. Both are nutritious options, but green plantains provide more potassium and resistant starch, while frozen broccoli spears offer more vitamin K and antioxidants.

Can I lose weight easier by eating more Green Plantains or Frozen Broccoli Spears?

Both green plantains and frozen broccoli spears can be part of a healthy weight loss diet. Green plantains are a good source of fiber, vitamins, and minerals, while frozen broccoli spears are low in calories and high in fiber. Ultimately, weight loss is about creating a calorie deficit, so incorporating a variety of nutrient-dense foods like green plantains and broccoli into your diet, along with regular physical activity, can help support your weight loss goals.

Should I eat more Green Plantains or more Frozen Broccoli Spears to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to consume more green plantains as they are a good source of carbohydrates for energy and also provide essential nutrients like potassium, magnesium, and vitamin C. Frozen broccoli spears are a great source of fiber and vitamins, but green plantains would be more beneficial for muscle gain due to their higher carbohydrate content.

What is the environmental impact of producing Green Plantains compared to Frozen Broccoli Spears?

Green plantains have a lower environmental impact compared to frozen broccoli spears. Plantains require less water, land, and energy to grow, making them a more sustainable option. Additionally, plantains are typically grown in tropical regions where they thrive naturally, reducing the need for artificial inputs such as pesticides and fertilizers. On the other hand, broccoli requires more resources to grow, harvest, and transport, contributing to a higher carbon footprint. Choosing plantains over frozen broccoli can help reduce your environmental impact.