Comparing Nutrients in 300 calories Fried Green PlantainsVS Broccoli

Weight per 300 calories

Fried Green Plantains

97g

Broccoli

882g

Fried Green Plantains have 9.1 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Fried Green Plantains or Broccoli?

Macros Ratio

Protein Fat Carbs

Fried Green Plantains

34%

64%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Fried Green Plantainsvs Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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12%11.5g

Fat

3.37%3.26g

11.5 gvs3.26 g

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

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11%3.6g

Saturated Fat

3.14%1g

3.6 gvs1 g

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

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13%0.21g

Omega 3

34.7%0.56g

0.21 gvs0.56 g

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

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13.4%2.28g

Omega 6

2.54%0.43g

2.28 gvs0.43 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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36.7%47.7g

Carbohydrate

45%58.6g

47.7 gvs58.6 g

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

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4.86%3.52g

Sugars

20.7%15g

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

3.52 gvs15 g

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

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0.88%0.64g

Fructose

8.28%6g

≤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]

0.64 gvs6 g

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

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%0.59g

Glucose

%4.32g

0.59 gvs4.32 g

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

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%2.3g

Sucrose

%0.88g

2.3 gvs0.88 g

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

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8.94%3.4g

Fiber

60.4%23g

3.4 gvs23 g

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

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2.6%1.46g

Protein

44.4%25g

1.46 gvs25 g

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

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Vitamins

Fried Green Plantainsvs Broccoli

6.47%58.3μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

58.3 μgvs274 μg

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

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3.8%0.046mg

Vitamin B1

52.2%0.63mg

Thiamine

0.046 mgvs0.63 mg

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

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7.6%0.099mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.099 mgvs1.03 mg

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

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4.96%0.79mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

0.79 mgvs5.64 mg

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

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7.53%0.38mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.38 mgvs5.06 mg

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

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19.7%0.26mg

Vitamin B6

119%1.54mg

Pyridoxine

0.26 mgvs1.54 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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3.64%14.6μg

Vitamin B9

139%556μg

Folates and Folic Acid

14.6 μgvs556 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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3.67%3.3mg

Vitamin C

875%787mg

Ascorbic acid

3.3 mgvs787 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

46%6.9mg

Tocopherols and Tocotrienols

NA mgvs6.9 mg

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

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Vitamin K

747%896μg

Phytomenadione or phylloquinone

NA μgvs896 μg

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

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Minerals

Fried Green Plantainsvs Broccoli

0.39%3.9mg

Calcium

41.5%415mg

3.9 mgvs415 mg

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

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19.7%0.18mg

Copper

48%0.43mg

0.18 mgvs0.43 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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8.13%0.65mg

Iron

80.5%6.44mg

0.65 mgvs6.44 mg

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

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13.4%56.3mg

Magnesium

44%185mg

56.3 mgvs185 mg

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

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7.94%0.18mg

Manganese

80.6%1.85mg

0.18 mgvs1.85 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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6.1%42.7mg

Phosphorus

83%582mg

42.7 mgvs582 mg

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

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13.8%468mg

Potassium

82%2788mg

468 mgvs2788 mg

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

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Selenium

40%22μg

NA μgvs22 μg

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

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0.13%1.94mg

Sodium

19.4%291mg

1.94 mgvs291 mg

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

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2.03%0.22mg

Zinc

33%3.6mg

0.22 mgvs3.6 mg

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

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0.95%35g

Water

21.3%788g

35 gvs788 g

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

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Lets compare vitamin content per 300 calories of Fried Green Plantains vs Broccoli:

Raw Broccoli contains 4.7 times more Vitamin A, 13.7 times more Vitamin B1, 10.4 times more Vitamin B2, 7.1 times more Vitamin B3, 13.4 times more Vitamin B5, 6 times more Vitamin B6, 38.2 times more Vitamin B9 and 238.4 times more Vitamin C than Fried Green Plantains.

Comparing minerals per 300 calories for Fried Green Plantains vs Broccoli:

Raw Broccoli contains 106.8 times more Calcium, 2.4 times more Copper, 9.9 times more Iron, 3.3 times more Magnesium, 10.2 times more Manganese, 13.6 times more Phosphorus, 6 times more Potassium, 150 times more Sodium, 16.2 times more Zinc and 22.5 times more Water than Fried Green Plantains.

Comparison of macro-nutrients per 300 calories:

Fried Green Plantains have 3.5 times more Fat, 3.6 times more Saturated Fat and 5.3 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 2.7 times more Omega 3, 4.3 times more Sugars, 9.4 times more Fructose, 6.8 times more Fiber and 17.1 times more Protein than Fried Green Plantains.
Both Fried Green Plantains and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Fried Green Plantains as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Fried Green PlantainsVS Plantains, yellow, fried, Latino restaurantBroccoliVS Plantains, yellow, fried, Latino restaurantFried Green PlantainsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Fried Green PlantainsVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Fried Green Plantains or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: