Comparing Nutrients in 5 ounces Fried Green PlantainsVS Broccoli

Macros Ratio

Protein Fat Carbs

Fried Green Plantains

34%

64%

Broccoli

27%

65%

5 oz ▼

Macro Nutrients

Fried Green Plantainsvs Broccoli

15%438kcal

Energy

1.66%48kcal

438 kcalvs48 kcal

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

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17.3%16.7g

Fat

0.54%0.52g

16.7 gvs0.52 g

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

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16.3%5.23g

Saturated Fat

0.5%0.16g

5.23 gvs0.16 g

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

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19%0.3g

Omega 3

5.6%0.089g

0.3 gvs0.089 g

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

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19.6%3.33g

Omega 6

0.41%0.069g

3.33 gvs0.069 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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53.6%69.7g

Carbohydrate

7.24%9.4g

69.7 gvs9.4 g

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

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7.1%5.15g

Sugars

3.32%2.4g

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

5.15 gvs2.4 g

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

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1.3%0.94g

Fructose

1.33%0.96g

≤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]

0.94 gvs0.96 g

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

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%0.86g

Glucose

%0.69g

0.86 gvs0.69 g

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

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%3.35g

Sucrose

%0.14g

3.35 gvs0.14 g

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

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13%4.96g

Fiber

9.7%3.7g

4.96 gvs3.7 g

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

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3.8%2.13g

Protein

7.14%4g

2.13 gvs4 g

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

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Vitamins

Fried Green Plantainsvs Broccoli

9.45%85μg

Vitamin A

4.9%44μg

RAE, retinol activity equivalents

85 μgvs44 μg

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

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5.55%0.067mg

Vitamin B1

8.4%0.1mg

Thiamine

0.067 mgvs0.1 mg

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

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11%0.14mg

Vitamin B2

12.8%0.17mg

Riboflavin

0.14 mgvs0.17 mg

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

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7.25%1.16mg

Vitamin B3

5.66%0.91mg

Niacin, nicotinic acid, niacinamide

1.16 mgvs0.91 mg

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

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11%0.55mg

Vitamin B5

16.2%0.81mg

Pantothenic acid

0.55 mgvs0.81 mg

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

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28.8%0.37mg

Vitamin B6

19%0.25mg

Pyridoxine

0.37 mgvs0.25 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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5.3%21.3μg

Vitamin B9

22.3%89.3μg

Folates and Folic Acid

21.3 μgvs89.3 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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5.35%4.8mg

Vitamin C

140%126mg

Ascorbic acid

4.8 mgvs126 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

7.37%1.1mg

Tocopherols and Tocotrienols

NA mgvs1.1 mg

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

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Vitamin K

120%144μg

Phytomenadione or phylloquinone

NA μgvs144 μg

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

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Minerals

Fried Green Plantainsvs Broccoli

0.57%5.67mg

Calcium

6.66%66.6mg

5.67 mgvs66.6 mg

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

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29%0.26mg

Copper

7.7%0.069mg

0.26 mgvs0.069 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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12%0.95mg

Iron

13%1.03mg

0.95 mgvs1.03 mg

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

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19.6%82.2mg

Magnesium

7.1%29.8mg

82.2 mgvs29.8 mg

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

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11.6%0.27mg

Manganese

13%0.3mg

0.27 mgvs0.3 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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8.9%62.4mg

Phosphorus

13.4%94mg

62.4 mgvs94 mg

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

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20%683mg

Potassium

13%448mg

683 mgvs448 mg

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

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Selenium

6.44%3.54μg

NA μgvs3.54 μg

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

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0.19%2.83mg

Sodium

3.1%46.8mg

2.83 mgvs46.8 mg

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

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2.96%0.33mg

Zinc

5.3%0.58mg

0.33 mgvs0.58 mg

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

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1.4%51g

Water

3.42%127g

51 gvs127 g

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

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Lets compare vitamin content per 5 ounces 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 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

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 5 oz.

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Comparing Nutrients in 5 ounces Fried Green PlantainsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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