Comparing Nutrients in 14 ounces Green Plantains VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Green Plantains	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	21% 603kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	10.8% 14g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	14% 10.2g	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	5.6% 4.05g	7.3% 5.28g	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	% 4.33g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 0g	g per day for Men 19-50 years
Fiber	23% 8.73g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.8% 111μg	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	309% 278mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.68% 27.4μg	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	37.2% 2.98mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	11.7% 0.27mg	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	17.6% 123mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	50.3% 1711mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	6.55% 243g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Plantains VS Tomato Juice with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Green Plantains versus 14 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Green Plantains vs Tomato Juice with Salt:

• 14 ounces of Green Plantains have 1.3 times more Vitamin B2 and 1.4 times more Vitamin B9 than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 3.5 times more Vitamin C than Raw Green Plantains.
• Both Green Plantains and Tomato Juice with Salt provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 14 ounces.

Comparing minerals per 14 ounces for Green Plantains vs Tomato Juice with Salt:

• 14 ounces of Green Plantains have 2.8 times more Copper, 1.9 times more Iron, 3.7 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus and 2 times more Potassium than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 126.5 times more Sodium and 1.5 times more Water than Raw Green Plantains.
• Both Raw Green Plantains as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Green Plantains have 8.9 times more Energy, 10.4 times more Carbohydrate, 5.5 times more Fiber and 1.5 times more Protein than Tomato Juice with Salt.
• Both Green Plantains and Tomato Juice with Salt offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Green Plantains as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.