Comparing Nutrients in 7 ounces Green Plantains VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Green Plantains	Broccoli Raab	Recommended Dietary Allowance
Energy	10.4% 302kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	6.27% 4.54g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0.22g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	14% 5.36g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Broccoli Raab	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	9.26% 0.083mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	34% 0.78mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	3.28% 121g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Plantains VS Broccoli Raab per 7 oz

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

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

• 7 ounces of Green Plantains have 1.6 times more Vitamin B5 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 2.4 times more Vitamin B6 and 3 times more Vitamin B9 than Raw Green Plantains.
• Both Green Plantains and Broccoli Raab provide similar amounts of Vitamin C per seven ounces.

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

• 7 ounces of Green Plantains have 2.8 times more Copper, 1.9 times more Magnesium and 2.2 times more Potassium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 54 times more Calcium, 2.9 times more Iron, 3.6 times more Manganese, 2.4 times more Phosphorus, 16.5 times more Sodium, 4.3 times more Zinc and 1.5 times more Water than Raw Green Plantains.
• 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 6.9 times more Energy, 12.9 times more Carbohydrate and 6 times more Sugars than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 31.5 times more Omega 3 and 2.5 times more Protein than Raw Green Plantains.
• Both Green Plantains and Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Green Plantains provide inadequate amounts of Omega 3
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Green Plantains as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Green Plantains VS Broccoli Raab

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

Green plantains are a good source of complex carbohydrates, fiber, vitamins A and C, and minerals such as potassium and magnesium. They are also low in fat and sodium. On the other hand, broccoli raab is rich in vitamins A, C, and K, as well as calcium, iron, and antioxidants. Both green plantains and broccoli raab offer unique health benefits and can be part of a well-rounded vegan diet.

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

Both green plantains and broccoli raab can be part of a healthy weight loss diet due to their high fiber content and nutrient density. However, broccoli raab is lower in calories and carbohydrates compared to green plantains, making it a better choice for weight loss. Incorporating a variety of vegetables, including broccoli raab, into your diet along with other whole plant foods can help support weight loss efforts.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both green plantains and broccoli raab are nutritious options, but broccoli raab is higher in protein and essential nutrients such as iron and vitamin C, making it a great choice for muscle growth. Incorporating a balanced diet with a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains will support muscle development and overall health.

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

Green plantains have a higher environmental impact compared to broccoli raab due to factors such as land use, water consumption, and greenhouse gas emissions. Plantains are typically grown in tropical regions and require more land and water to cultivate, leading to deforestation and water depletion. In contrast, broccoli raab is a leafy green vegetable that can be grown in a variety of climates with less environmental impact. Choosing locally grown, seasonal produce like broccoli raab can help reduce the overall environmental footprint of your diet.