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Comparing Nutrients in 100 grams Boiled Green PlantainsVSBroccoli

Macros Ratio

ProteinsFatsCarbs


Boiled Green Plantains
4%
1%
95%
Broccoli
27%
8%
65%
100 g ▼

Macro Nutrients

Boiled Green PlantainsvsBroccoli
4.17%
Energy
1.17%
121 kcalvs34 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.08%
Fat
0.38%
0.08 gvs0.37 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
1.96%
Protein
5.04%
1.1 gvs2.82 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
22%
Carbohydrate
5.1%
29 gvs6.64 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
3.1%
Sugars
2.34%
2.25 gvs1.7 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
6.84%
Fiber
6.84%
2.6 gvs2.6 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
NA
Cholesterol
0%
NA mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.22%
Saturated Fat
0.34%
0.07 gvs0.11 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
1.88%
Omega 3
3.75%
0.03 gvs0.06 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.29%
Omega 6
0.29%
0.05 gvs0.05 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
1.86%
Water
2.4%
69 gvs89 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Boiled Green PlantainsvsBroccoli
NA
Vitamin A
3.44%
NA μgvs31 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
4.17%
Thiamine
5.83%
0.05 mgvs0.07 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
5.4%
Vitamin B2
9.23%
0.07 mgvs0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
2.44%
Vitamin B3
4%
0.39 mgvs0.64 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
17%
Vitamin B6
14%
0.22 mgvs0.18 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
NA
Vitamin B12
0%
NA μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
10%
Vitamin C
99%
9.1 mgvs89 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
NA
Vitamin D
0%
NA IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
NA
Vitamin E
5.2%
NA mgvs0.78 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
3.17%
Vitamin K
85%
3.8 μgvs102 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
12%
Folate
15.8%
48 μgvs63 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Boiled Green PlantainsvsBroccoli
0.3%
Calcium
4.7%
3 mgvs47 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
8.9%
Copper
5.56%
0.08 mgvs0.05 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
3.75%
Iron
9.13%
0.3 mgvs0.73 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
6.67%
Magnesium
5%
28 mgvs21 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
4.8%
Manganese
9.13%
0.11 mgvs0.21 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
3.43%
Phosphorus
9.43%
24 mgvs66 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
8.5%
Potassium
9.3%
289 mgvs316 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
0%
Selenium
4.55%
0 μgvs2.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.13%
Sodium
2.2%
2 mgvs33 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
1.27%
Zinc
3.73%
0.14 mgvs0.41 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Green Plantains vs Broccoli:
Boiled Green Plantains have 1.2 times more Vitamin B6 than Raw Broccoli. While Raw Broccoli contains 1.4 times more Thiamine, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 9.8 times more Vitamin C, 26.8 times more Vitamin K and 1.3 times more Folate than Boiled Green Plantains.

Comparing minerals per 100 grams for Boiled Green Plantains vs Broccoli:
Boiled Green Plantains have 1.6 times more Copper and 1.3 times more Magnesium than Raw Broccoli. While Raw Broccoli contains 15.7 times more Calcium, 2.4 times more Iron, 1.9 times more Manganese, 2.8 times more Phosphorus, 16.5 times more Sodium and 2.9 times more Zinc than Boiled Green Plantains. Both Boiled Green Plantains and Raw Broccoli have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:
Boiled Green Plantains have 3.6 times more Energy, 4.4 times more Carbohydrate and 1.3 times more Sugars than Raw Broccoli. While Raw Broccoli contains 2.6 times more Protein, 2 times more Omega 3 and 1.3 times more Water than Boiled Green Plantains. Both Boiled Green Plantains and Raw Broccoli have similar amounts of Fiber per 100 g.Both Boiled Green Plantains as well as Raw Broccoli have insufficient amounts of Fat and Omega 6 in 100 g.




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