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Comparing Nutrients in 100 calories Green PlantainsVS Broccoli

Weight per 100 calories

Green Plantains
65.8g
Broccoli
294g

Green Plantains have 4.5 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Green Plantains or Broccoli?

Macros Ratio

Protein Fat Carbs

Green Plantains
3%
0%
97%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.047%0.046g
Fat
1.12%1.1g
0.046 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.25%0.08g
Saturated Fat
1.05%0.34g
0.08 gvs0.34 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.25%0.004g
Omega 3
11.6%0.19g
0.004 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.097%0.016g
Omega 6
0.85%0.14g
0.016 gvs0.14 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18.6%24g
Carbohydrate
15%19.5g
24 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.08%1.5g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.5 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.93%0.67g
Fructose
2.76%2g
≤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]
0.67 gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.72g
Glucose
%1.44g
0.72 gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.12g
Sucrose
%0.29g
0.12 gvs0.29 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.8%1.45g
Fiber
20%7.65g
1.45 gvs7.65 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.47%0.82g
Protein
15%8.3g
0.82 gvs8.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

NA
Vitamin A
10%91μg
RAE, retinol activity equivalents
NA μgvs91 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.5%0.066mg
Vitamin B1
17.4%0.21mg
Thiamine
0.066 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.06%0.066mg
Vitamin B2
26.5%0.34mg
Riboflavin
0.066 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.26%0.36mg
Vitamin B3
11.7%1.88mg
Niacin, nicotinic acid, niacinamide
0.36 mgvs1.88 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.97%0.35mg
Vitamin B5
33.7%1.7mg
Pantothenic acid
0.35 mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.54%0.046mg
Vitamin B6
39.6%0.51mg
Pyridoxine
0.046 mgvs0.51 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.6%18.4μg
Vitamin B9
46.3%185μg
Folates and Folic Acid
18.4 μgvs185 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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14.8%13.3mg
Vitamin C
292%262mg
Ascorbic acid
13.3 mgvs262 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
15.3%2.3mg
Tocopherols and Tocotrienols
NA mgvs2.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
249%299μg
Phytomenadione or phylloquinone
NA μgvs299 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.13%1.3mg
Calcium
14%138mg
1.3 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.48%0.076mg
Copper
16%0.14mg
0.076 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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6.17%0.49mg
Iron
27%2.15mg
0.49 mgvs2.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.42%27mg
Magnesium
14.7%61.8mg
27 mgvs61.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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3.1%0.072mg
Manganese
27%0.62mg
0.072 mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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2.9%20.4mg
Phosphorus
27.7%194mg
20.4 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.34%284mg
Potassium
27.3%929mg
284 mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
13.4%7.35μg
NA μgvs7.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.088%1.3mg
Sodium
6.47%97mg
1.3 mgvs97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.08%0.12mg
Zinc
11%1.2mg
0.12 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.1%40g
Water
7.1%263g
40 gvs263 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Green Plantains vs Broccoli:
Comparing minerals per 100 calories for Green Plantains vs Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: