Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Frozen Chopped Broccoli	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	0.9% 26kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	32% 41.4g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	29.4% 21.3g	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	1.14% 0.83g	5.27% 3.82g	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	% 0.75g	% 3.8g	g per day for Men 19-50 years
Sucrose	NA	% 13.7g	g per day for Men 19-50 years
Fiber	7.9% 3g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	5% 2.8g	2.7% 1.52g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	5% 45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	16% 0.21mg	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	16.8% 67μg	13.3% 53μg	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	62.7% 56.4mg	18.2% 16.4mg	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	8.13% 1.22mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	10.8% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	5.6% 56mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	4.9% 0.044mg	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	10% 0.81mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	7.17% 0.17mg	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	7.14% 50mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	14% 477mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.47% 91g	1.5% 56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Baked Yellow Plantains:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Vitamin B9, 3.4 times more Vitamin C, more Vitamin E and 6.3 times more Vitamin K than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.6 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Baked Yellow Plantains have similar amounts of Vitamin A per 100 g.
• Both Frozen Chopped Broccoli, Unprepared as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Baked Yellow Plantains:

• Frozen Chopped Broccoli, Unprepared has 18.7 times more Calcium, 2.9 times more Iron, 1.8 times more Manganese, 1.4 times more Phosphorus, more Selenium, 12 times more Sodium, 2.3 times more Zinc and 1.6 times more Water than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 2.3 times more Magnesium and 2.3 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Baked Yellow Plantains have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Chopped Broccoli, Unprepared has more Omega 3, 1.4 times more Fiber and 1.8 times more Protein than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 6 times more Energy, 8.7 times more Carbohydrate, 15.8 times more Sugars and 4.6 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Baked Yellow Plantains have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.