Comparing Nutrients in 1 pound Fried Green PlantainsVS Broccoli

Macros Ratio

Protein Fat Carbs

Fried Green Plantains

34%

64%

Broccoli

27%

65%

1 lb ▼

Macro Nutrients

Fried Green Plantainsvs Broccoli

48.3%1402kcal

Energy

5.3%154kcal

1402 kcalvs154 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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55.2%53.6g

Fat

1.73%1.68g

53.6 gvs1.68 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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52.3%16.7g

Saturated Fat

1.6%0.52g

16.7 gvs0.52 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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61%0.98g

Omega 3

18%0.29g

0.98 gvs0.29 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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62.6%10.7g

Omega 6

1.3%0.22g

10.7 gvs0.22 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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172%223g

Carbohydrate

23%30g

223 gvs30 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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22.7%16.5g

Sugars

10.6%7.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

16.5 gvs7.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.13%3g

Fructose

4.25%3.1g

≤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]

3 gvs3.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.77g

Glucose

%2.22g

2.77 gvs2.22 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%10.7g

Sucrose

%0.45g

10.7 gvs0.45 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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41.8%16g

Fiber

31%11.8g

16 gvs11.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.8g

Protein

23%12.8g

6.8 gvs12.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Fried Green Plantainsvs Broccoli

30.2%272μg

Vitamin A

15.6%141μg

RAE, retinol activity equivalents

272 μgvs141 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.8%0.21mg

Vitamin B1

27%0.32mg

Thiamine

0.21 mgvs0.32 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.6%0.46mg

Vitamin B2

41%0.53mg

Riboflavin

0.46 mgvs0.53 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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23%3.7mg

Vitamin B3

18%2.9mg

Niacin, nicotinic acid, niacinamide

3.7 mgvs2.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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35%1.76mg

Vitamin B5

52%2.6mg

Pantothenic acid

1.76 mgvs2.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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92%1.2mg

Vitamin B6

61%0.79mg

Pyridoxine

1.2 mgvs0.79 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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17%68μg

Vitamin B9

71.4%286μg

Folates and Folic Acid

68 μgvs286 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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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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17%15.4mg

Vitamin C

450%405mg

Ascorbic acid

15.4 mgvs405 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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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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Vitamin E

23.6%3.54mg

Tocopherols and Tocotrienols

NA mgvs3.54 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

384%461μg

Phytomenadione or phylloquinone

NA μgvs461 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Fried Green Plantainsvs Broccoli

1.8%18mg

Calcium

21.3%213mg

18 mgvs213 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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92%0.83mg

Copper

24.7%0.22mg

0.83 mgvs0.22 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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38%3.04mg

Iron

41.4%3.3mg

3.04 mgvs3.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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62.6%263mg

Magnesium

22.7%95mg

263 mgvs95 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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37%0.85mg

Manganese

41.4%0.95mg

0.85 mgvs0.95 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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28.5%200mg

Phosphorus

42.8%299mg

200 mgvs299 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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64.3%2186mg

Potassium

42%1433mg

2186 mgvs1433 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

20.6%11.3μg

NA μgvs11.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.6%9.07mg

Sodium

9.98%150mg

9.07 mgvs150 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.5%1.04mg

Zinc

17%1.86mg

1.04 mgvs1.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.42%164g

Water

11%405g

164 gvs405 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Fried Green Plantains vs Broccoli:

Fried Green Plantains have 1.9 times more Vitamin A, 1.3 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Broccoli.
While Raw Broccoli contains 1.5 times more Vitamin B1, 1.5 times more Vitamin B5, 4.2 times more Vitamin B9 and 26.2 times more Vitamin C than Fried Green Plantains.
Both Fried Green Plantains and Raw Broccoli have similar amounts of Vitamin B2 per 1 lb.

Comparing minerals per 1 pound for Fried Green Plantains vs Broccoli:

Fried Green Plantains have 3.7 times more Copper, 2.8 times more Magnesium and 1.5 times more Potassium than Raw Broccoli.
While Raw Broccoli contains 11.8 times more Calcium, 1.5 times more Phosphorus, 16.5 times more Sodium, 1.8 times more Zinc and 2.5 times more Water than Fried Green Plantains.
Both Fried Green Plantains and Raw Broccoli have similar amounts of Iron and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

Fried Green Plantains have 9.1 times more Energy, 31.9 times more Fat, 32.4 times more Saturated Fat, 3.4 times more Omega 3, 47.9 times more Omega 6, 7.4 times more Carbohydrate, 2.1 times more Sugars and 1.3 times more Fiber than Raw Broccoli.
While Raw Broccoli contains 1.9 times more Protein than Fried Green Plantains.
Both Fried Green Plantains as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.

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Comparing Nutrients in 1 pound Fried Green PlantainsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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