Comparing Nutrients in 100 grams Yellow Plantains VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Yellow Plantains	4%	2%	94%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Yellow Plantains	Frozen Cauliflower	Recommended Dietary Allowance
Energy	4.2% 122kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.13% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.5% 32g	3.6% 4.68g	130g per day for Men 19-50 years
Sugars	24% 17.5g	3.06% 2.22g	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	12% 8.64g	NA	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	% 8.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	4.47% 1.7g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Yellow Plantains	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	6.22% 56μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.17% 0.062mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	2.72% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	9.46% 0.12mg	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	5.5% 22μg	16% 64μg	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	20.4% 18.4mg	54.2% 48.8mg	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	0% 0mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	12.3% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Plantains	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	0.3% 3mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	3.44% 0.031mg	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	6.88% 0.55mg	6.75% 0.54mg	8mg per day for Men 19-50 years
Magnesium	8.57% 36mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	6.26% 0.14mg	8.57% 0.2mg	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	4.57% 32mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	14.3% 487mg	5.68% 193mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	1.76% 65.2g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Plantains VS Frozen Cauliflower per 100 g

Compare the macro and micronutrient content in 100 g of Yellow Plantains versus 100 g of Frozen Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Yellow Plantains vs Frozen Cauliflower:

• 100 grams of Yellow Plantains have 56 times more Vitamin A, 1.2 times more Vitamin B1, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 2 times more Vitamin B6 and 1.9 times more Vitamin K than Frozen Cauliflower.
• While 100 g of Frozen Cauliflower, Unprepared contain 2.9 times more Vitamin B9 and 2.7 times more Vitamin C than Raw Yellow Plantains.
• Both Yellow Plantains and Frozen Cauliflower provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Frozen Cauliflower have insufficient amounts of Vitamin A
• Both Raw Yellow Plantains as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Yellow Plantains vs Frozen Cauliflower:

• 100 grams of Yellow Plantains have 2.4 times more Copper, 3 times more Magnesium, 2.5 times more Potassium and 1.9 times more Selenium than Frozen Cauliflower.
• While 100 g of Frozen Cauliflower, Unprepared contain 7.3 times more Calcium, 1.4 times more Manganese and 1.4 times more Water than Raw Yellow Plantains.
• Both Yellow Plantains and Frozen Cauliflower contain similar levels of Iron and Phosphorus per 100 grams.
• 100 grams of Yellow Plantains lack sufficient amounts of Calcium
• 100 grams of Frozen Cauliflower lack sufficient amounts of Selenium
• Both Raw Yellow Plantains as well as Frozen Cauliflower, Unprepared lack sufficient amounts of Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Yellow Plantains have 5.1 times more Energy, 6.8 times more Carbohydrate and 7.9 times more Sugars than Frozen Cauliflower.
• While 100 g of Frozen Cauliflower, Unprepared contain more Omega 3, 1.4 times more Fiber and 1.5 times more Protein than Raw Yellow Plantains.
• 100 grams of Yellow Plantains provide inadequate amounts of Omega 3
• 100 grams of Frozen Cauliflower provide inadequate amounts of Energy
• Both Raw Yellow Plantains as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Omega 6 in 100 grams.