Comparing Nutrients in 14 ounces Green Plantains VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Green Plantains	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	21% 603kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	12.2% 16g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	13.6% 9.9g	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	7.17% 5.2g	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	% 4.33g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 0g	g per day for Men 19-50 years
Fiber	23% 8.73g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	24% 0.31mg	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	13% 51.6μg	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	101% 90mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	37.2% 2.98mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	18% 0.42mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	50.3% 1711mg	25.4% 865mg	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	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	6.55% 243g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Green Plantains vs Cooked Ripe Red Tomatoes:

• Raw Green Plantains have 2.8 times more Vitamin B1, 4.5 times more Vitamin B2, 4.1 times more Vitamin B5 and 2.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Raw Green Plantains and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per 14 oz.

Comparing minerals per 14 ounces for Green Plantains vs Cooked Ripe Red Tomatoes:

• Raw Green Plantains have 1.5 times more Copper, 4.6 times more Magnesium, 2 times more Potassium and 1.3 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 5.5 times more Calcium and 1.5 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Cooked Ripe Red Tomatoes have similar amounts of Iron, Manganese and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Plantains have 8.4 times more Energy, 9.1 times more Carbohydrate, 3.1 times more Fiber and 1.3 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Fructose than Raw Green Plantains.
• Both Raw Green Plantains and Cooked Ripe Red Tomatoes have similar amounts of Sugars per 14 oz.
• Both Raw Green Plantains as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Glucose and Sucrose in 14 oz.