Comparing Nutrients in 7 ounces Yellow Plantains VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Yellow Plantains	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	8.35% 242kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0% 0g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	23.6% 17g	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	% 17.2g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	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	11% 43.7μg	33.2% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40.6% 36.5mg	124% 112mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.6% 57μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	13.6% 1.1mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	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	9.07% 63.5mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	3.5% 129g	4.9% 181g	3700g per day for Men 19-50 years

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

• Raw Yellow Plantains have 1.4 times more Vitamin B3 and 1.9 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Vitamin B2, 3 times more Vitamin B9, 3.1 times more Vitamin C, more Vitamin E and 2.8 times more Vitamin K than Raw Yellow Plantains.
• Both Raw Yellow Plantains and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin A, Vitamin B1 and Vitamin B5 per 7 oz.
• Both Raw Yellow Plantains as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Yellow Plantains have 1.9 times more Copper, 2 times more Magnesium and 2.3 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 18.7 times more Calcium, 1.5 times more Iron, 2 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Selenium, 6 times more Sodium, 2.5 times more Zinc and 1.4 times more Water than Raw Yellow Plantains.

Comparison of macro-nutrients per 7 ounces:

• Raw Yellow Plantains have 4.7 times more Energy, 6.7 times more Carbohydrate, 13 times more Sugars and 10.4 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Omega 3, 1.8 times more Fiber and 2.2 times more Protein than Raw Yellow Plantains.
• Both Raw Yellow Plantains as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.