Comparing Nutrients in 100 grams Boiled Broccoli VS Bananas

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Bananas	4%	3%	93%

Macro Nutrients

	Boiled Broccoli	Bananas	Recommended Dietary Allowance
Energy	1.2% 35kcal	3.07% 89kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	17.6% 23g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	17% 12.2g	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	1.02% 0.74g	6.7% 4.85g	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	% 0.49g	% 5g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 2.4g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Bananas	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	6.68% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27% 108μg	5% 20μg	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	72% 65mg	9.67% 8.7mg	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	9.67% 1.45mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Bananas	Recommended Dietary Allowance
Calcium	4% 40mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	8.67% 0.078mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	0.055% 2.2μg	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	8.38% 0.67mg	3.25% 0.26mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	11.7% 0.27mg	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	9.57% 67mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	1.36% 0.15mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.02% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Bananas per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Broccoli versus 100 g of Bananas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Bananas:

• 100 grams of Boiled Broccoli have 25.7 times more Vitamin A, 2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B5, 5.4 times more Vitamin B9, 7.5 times more Vitamin C, 14.5 times more Vitamin E and 282.2 times more Vitamin K than Bananas.
• While 100 g of Raw Bananas contain 1.8 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Bananas provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Bananas have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Raw Bananas have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Broccoli vs Bananas:

• 100 grams of Boiled Broccoli have 8 times more Calcium, 2.6 times more Iron, 3 times more Phosphorus, 1.6 times more Selenium, 41 times more Sodium and 3 times more Zinc than Bananas.
• While 100 g of Raw Bananas contain 1.3 times more Copper, 1.3 times more Magnesium and 1.4 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Bananas contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Bananas lack sufficient amounts of Calcium, Selenium and Zinc
• Both Boiled and Drained Broccoli as well as Raw Bananas lack sufficient amounts of Fluoride in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Broccoli have 4.4 times more Omega 3, 1.3 times more Fiber and 2.2 times more Protein than Bananas.
• While 100 g of Raw Bananas contain 2.5 times more Energy, 3.2 times more Carbohydrate, 8.8 times more Sugars and 6.6 times more Fructose than Boiled and Drained Broccoli.
• 100 grams of Boiled Broccoli provide inadequate amounts of Energy
• 100 grams of Bananas provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Broccoli as well as Raw Bananas provide inadequate amounts of Omega 6 in 100 grams.