Comparing Nutrients in 7 ounces Plantains, yellow, fried, Latino restaurant VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Plantains, yellow, fried, Latino restaurant	2%	29%	69%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Plantains, yellow, fried, Latino restaurant	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	16% 468kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	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	62.2% 81g	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	59.6% 43g	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	13.3% 9.64g	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	% 9.86g	NA	g per day for Men 19-50 years
Sucrose	% 23.6g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Plantains, yellow, fried, Latino restaurant	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	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	NA	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	NA	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	14.6% 2.2mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.6% 63μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plantains, yellow, fried, Latino restaurant	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	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	15.4% 1.23mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	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	12% 85.3mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	29.6% 1006mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	2.63% 97g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Plantains, yellow, fried, Latino restaurant VS Boiled Spears Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Plantains, yellow, fried, Latino restaurant 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 Plantains, yellow, fried, Latino restaurant vs Boiled Spears Frozen Broccoli:

• 7 ounces of Plantains, yellow, fried, Latino restaurant have 1.3 times more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 4.1 times more Vitamin B2 and 2.8 times more Vitamin K than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Plantains, yellow, fried, Latino restaurant have insufficient amounts of Vitamin B2

Comparing minerals per 7 ounces for Plantains, yellow, fried, Latino restaurant vs Boiled Spears Frozen Broccoli:

• 7 ounces of Plantains, yellow, fried, Latino restaurant have 2.7 times more Copper, 2.3 times more Magnesium and 2.8 times more Potassium than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 8.5 times more Calcium, 1.3 times more Phosphorus, 4.8 times more Selenium and 1.8 times more Water than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Boiled Spears Frozen Broccoli contain similar levels of Iron, Manganese and Zinc per seven ounces.
• 7 ounces of Plantains, yellow, fried, Latino restaurant lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plantains, yellow, fried, Latino restaurant have 8.4 times more Energy, 68.3 times more Fat, 100.9 times more Saturated Fat, 5.2 times more Omega 3, 155.2 times more Omega 6, 7.6 times more Carbohydrate and 14.8 times more Sugars than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 2.2 times more Protein than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Boiled Spears Frozen Broccoli offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6