Comparing Nutrients in 100 grams Green Plantains VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Green Plantains	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	5.24% 152kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.072% 0.07g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.025g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.7g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	3.16% 2.3g	1.86% 1.35g	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	1.4% 1.02g	1.14% 0.83g	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	% 1.1g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	7.9% 3g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.44% 0.55mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	10% 0.13mg	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	7% 28μg	16.8% 67μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.4% 20mg	62.7% 56.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.2% 2mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	4.22% 0.038mg	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	9.38% 0.75mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	4.74% 0.11mg	12.8% 0.29mg	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	4.43% 31mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	NA	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	1.65% 61g	2.47% 91g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 1.9 times more Vitamin B1 and 1.9 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Vitamin B6, 2.4 times more Vitamin B9 and 2.8 times more Vitamin C than Raw Green Plantains.
• Both Raw Green Plantains and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.

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

• Raw Green Plantains have 3.1 times more Copper, 2.3 times more Magnesium and 2 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 28 times more Calcium, 2.7 times more Manganese, 1.6 times more Phosphorus, 12 times more Sodium, 2.7 times more Zinc and 1.5 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Green Plantains have 5.8 times more Energy, 7.7 times more Carbohydrate, 1.7 times more Sugars and 1.2 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 17.5 times more Omega 3, 1.4 times more Fiber and 2.2 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 100 g.