Comparing Nutrients in 14 ounces Bananas VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Bananas	Tomato Paste	Recommended Dietary Allowance
Energy	12% 353kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	57.7% 75g	130g per day for Men 19-50 years
Sugars	67% 48.5g	66.7% 48.3g	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	26.6% 19.2g	32% 23.2g	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	% 19.8g	% 23g	g per day for Men 19-50 years
Sucrose	% 9.5g	% 1.2g	g per day for Men 19-50 years
Fiber	27% 10.3g	43% 16.3g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Bananas	Tomato Paste	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.33mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.4μg	12% 47.6μg	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	38.4% 34.5mg	97% 87mg	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	2.65% 0.4mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Tomato Paste	Recommended Dietary Allowance
Calcium	2% 20mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	161% 1.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	13% 1.03mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	52% 1.2mg	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	12.5% 87.3mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	41.8% 1421mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	8.04% 297g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Bananas versus 14 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Bananas vs Tomato Paste:

• 14 ounces of Bananas have 2.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 25.3 times more Vitamin A, 1.9 times more Vitamin B1, 2.1 times more Vitamin B2, 4.6 times more Vitamin B3, 2.5 times more Vitamin C, 43 times more Vitamin E and 22.8 times more Vitamin K than Raw Bananas.
• 14 ounces of Bananas have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Bananas as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Bananas vs Tomato Paste:

• 14 oz of Canned Tomato Paste contain 7.2 times more Calcium, 4.7 times more Copper, 11.5 times more Iron, 1.6 times more Magnesium, 3.8 times more Phosphorus, 2.8 times more Potassium, 5.3 times more Selenium, 59 times more Sodium and 4.2 times more Zinc than Raw Bananas.
• Both Bananas and Tomato Paste contain similar levels of Manganese per 14 ounces.
• 14 ounces of Bananas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bananas have 1.2 times more Carbohydrate than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 1.6 times more Fiber and 4 times more Protein than Raw Bananas.
• Both Bananas and Tomato Paste offer comparable quantities of Energy, Sugars and Fructose per 14 ounces.
• 14 ounces of Bananas provide inadequate amounts of Protein
• Both Raw Bananas as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.