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

Macros Ratio

	Protein	Fat	Carbs
Plantains, yellow, fried, Latino restaurant	2%	29%	69%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Plantains, yellow, fried, Latino restaurant	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	16% 468kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	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	62.2% 81g	8.17% 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% 6.07g	56g per day for Men 19-50 years

Vitamins

	Plantains, yellow, fried, Latino restaurant	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	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	NA	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	NA	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	14.6% 2.2mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.6% 63μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plantains, yellow, fried, Latino restaurant	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.2% 12mg	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	15.4% 1.23mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	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	12% 85.3mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	29.6% 1006mg	14.6% 496mg	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	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	2.63% 97g	4.86% 180g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Plantains, yellow, fried, Latino restaurant have 1.8 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 5.7 times more Vitamin B2 and 3.2 times more Vitamin K than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Frozen Broccoli Spears provide similar amounts of Vitamin A, Vitamin B1 and 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 Frozen Broccoli Spears:

• 7 ounces of Plantains, yellow, fried, Latino restaurant have 3.2 times more Copper, 2.8 times more Magnesium and 2 times more Potassium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 6.8 times more Calcium, 1.4 times more Phosphorus, 4.8 times more Selenium, 1.4 times more Zinc and 1.8 times more Water than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Frozen Broccoli Spears contain similar levels of Iron and Manganese 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 8.1 times more Energy, 22.1 times more Fat, 34.9 times more Saturated Fat, 1.8 times more Omega 3, 54.5 times more Omega 6, 7.6 times more Carbohydrate and 14.8 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.2 times more Protein than Plantains, yellow, fried, Latino restaurant.
• Both Plantains, yellow, fried, Latino restaurant and Frozen Broccoli Spears offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6