Comparing Nutrients in 7 ounces Yellow Plantains VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Yellow Plantains	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	8.35% 242kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.43% 0.073g	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	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	23.6% 17g	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	% 17.2g	NA	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	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	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	11% 43.7μg	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.6% 57μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	13.6% 1.1mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	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	9.07% 63.5mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.5% 129g	4.86% 180g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Yellow 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 Yellow Plantains vs Frozen Broccoli Spears:

• 7 ounces of Yellow Plantains have 1.5 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.5 times more Vitamin B2, 4.3 times more Vitamin B9, 3.7 times more Vitamin C, more Vitamin E and 3.5 times more Vitamin K than Raw Yellow Plantains.
• Both Yellow Plantains and Frozen Broccoli Spears provide similar amounts of Vitamin A and Vitamin B1 per seven ounces.
• 7 ounces of Yellow Plantains have insufficient amounts of Vitamin E
• Both Raw Yellow Plantains as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Yellow Plantains have 2.1 times more Copper, 2.3 times more Magnesium and 1.9 times more Potassium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 13.7 times more Calcium, 1.3 times more Iron, 1.8 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Selenium, 1.8 times more Zinc and 1.4 times more Water than Raw Yellow Plantains.
• 7 ounces of Yellow Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yellow Plantains have 4.2 times more Energy, 6 times more Carbohydrate and 11.9 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Omega 3, 1.8 times more Fiber and 2.4 times more Protein than Raw Yellow Plantains.
• 7 ounces of Yellow Plantains provide inadequate amounts of Omega 3
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Yellow Plantains as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Yellow Plantains VS Frozen Broccoli Spears

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

Yellow plantains are a good source of vitamins A, C, and B6, as well as fiber and potassium. They can help support healthy digestion, heart health, and immune function. On the other hand, frozen broccoli spears are rich in vitamins K and C, as well as fiber and antioxidants. They can help promote bone health, reduce inflammation, and support overall health. Both yellow plantains and frozen broccoli spears offer unique health benefits, so incorporating a variety of plant-based foods into your diet is important for optimal nutrition.

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

You may find it easier to lose weight by incorporating frozen broccoli spears into your diet, as they are lower in calories and higher in fiber compared to yellow plantains. Broccoli is also a nutrient-dense vegetable that can help you feel full and satisfied while providing essential vitamins and minerals.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein and nutrients. Both yellow plantains and frozen broccoli spears can be beneficial for muscle growth, but frozen broccoli spears are a better choice as they are lower in calories and higher in protein and essential nutrients such as vitamins C and K, fiber, and antioxidants. Including a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds in your diet can also help support muscle growth and recovery.

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

The environmental impact of producing Yellow Plantains is generally lower compared to Frozen Broccoli Spears. Plantains are typically grown in tropical regions and require less water, pesticides, and energy to cultivate compared to broccoli, which is often grown in temperate climates and may require more resources for production and transportation. However, it is important to consider factors such as transportation distance and packaging when evaluating the overall environmental impact of each food item.