Comparing Nutrients in 100 calories Tomatoes VS Boiled Green Plantains

Weight per 100 calories

• Tomatoes: 556g
• Boiled Green Plantains: 82.6g

Boiled Green Plantains have 6.7 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is average in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Tomatoes or Boiled Green Plantains?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Tomatoes	Boiled Green Plantains	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.068% 0.066g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	1.34% 0.021g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	18.5% 24g	130g per day for Men 19-50 years
Sugars	20% 14.6g	2.56% 1.86g	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	10.5% 7.6g	0.4% 0.29g	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	% 6.94g	% 0.31g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.26g	g per day for Men 19-50 years
Fiber	17.5% 6.67g	5.65% 2.15g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	1.6% 0.9g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	26% 233μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	3.44% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	4.13% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	6.3% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	9.9% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	84.6% 76mg	8.36% 7.52mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	2.6% 3.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	0.25% 2.48mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	7.35% 0.066mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	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	18.8% 1.5mg	3.1% 0.25mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	5.5% 23mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	3.9% 0.09mg	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	19% 133mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	7.02% 239mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.11% 1.65mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	1.05% 0.12mg	11mg per day for Men 19-50 years
Water	14% 525g	1.54% 57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes vs Boiled Green Plantains:

• Raw Ripe Red Tomatoes have 5 times more Vitamin B1, 2 times more Vitamin B2, 10.2 times more Vitamin B3, 1.6 times more Vitamin B5, 2.4 times more Vitamin B6, 2.1 times more Vitamin B9, 10.1 times more Vitamin C and 14 times more Vitamin K than Boiled Green Plantains.

Comparing minerals per 100 calories for Tomatoes vs Boiled Green Plantains:

• Raw Ripe Red Tomatoes have 22.4 times more Calcium, 5 times more Copper, 6.1 times more Iron, 2.6 times more Magnesium, 7 times more Manganese, 6.7 times more Phosphorus, 5.5 times more Potassium, 16.8 times more Sodium, 8.2 times more Zinc and 9.2 times more Water than Boiled Green Plantains.
• Both Raw Ripe Red Tomatoes as well as Boiled Green Plantains have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Ripe Red Tomatoes have 16.8 times more Fat, 10.3 times more Omega 6, 7.9 times more Sugars, 26.3 times more Fructose, 3.1 times more Fiber and 5.4 times more Protein than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.3 times more Omega 3 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled Green Plantains have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled Green Plantains have insufficient amounts of Glucose and Sucrose in 100 kcal.