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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Fried Green Plantains	2%	34%	64%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Fried Green Plantains	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	42.3% 1226kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	48.3% 47g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	45.8% 14.6g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	53.3% 0.85g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	55% 9.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	150% 195g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	20% 14.4g	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	7.17% 5.2g	3.6% 2.6g	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	% 4.7g	% 2.42g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.37g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	36.6% 14g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	26.5% 238μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	30.8% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	80.6% 1.05mg	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	13% 51.6μg	15% 59.5μg	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	101% 90mg	15% 13.5mg	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	15% 2.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Fried Green Plantains	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	80.7% 0.73mg	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	33.7% 2.7mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	32.4% 0.75mg	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	16% 111mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	56.3% 1913mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	10% 374g	3.87% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Fried Green Plantains per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Ripe Red Tomatoes versus 14 oz of Fried Green Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Cooked Ripe Red Tomatoes have 6.7 times more Vitamin C than Fried Green Plantains.
• While 14 oz of Fried Green Plantains contain 2.5 times more Vitamin A, 1.3 times more Vitamin B1, 4.6 times more Vitamin B2, 1.5 times more Vitamin B3, 3 times more Vitamin B5 and 3.3 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Fried Green Plantains provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2

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

• 14 ounces of Cooked Ripe Red Tomatoes have 2.6 times more Water than Fried Green Plantains.
• While 14 oz of Fried Green Plantains contain 2.4 times more Copper, 6.4 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Fried Green Plantains contain similar levels of Iron per 14 ounces.
• 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Zinc
• Both Cooked Ripe Red Tomatoes as well as Fried Green Plantains lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Fried Green Plantains contain 17.2 times more Energy, 107.4 times more Fat, 246 times more Saturated Fat, 107.5 times more Omega 3, 55.9 times more Omega 6, 12.3 times more Carbohydrate, 1.5 times more Sugars, 5 times more Fiber and 1.6 times more Protein than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein