Comparing Nutrients in 1 kilogram Boiled Green Plantains VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Boiled Green Plantains	Tomato Paste	Recommended Dietary Allowance
Energy	41.7% 1210kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	3.06% 0.52g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 292g	145% 189g	130g per day for Men 19-50 years
Sugars	31% 22.5g	168% 122g	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	4.83% 3.5g	80.7% 58.5g	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	% 3.8g	% 57.5g	g per day for Men 19-50 years
Sucrose	% 15g	% 3g	g per day for Men 19-50 years
Fiber	68.4% 26g	108% 41g	38g per day for Men 19-50 years
Protein	19.5% 11g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Tomato Paste	Recommended Dietary Allowance
Vitamin A	NA	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	166% 2.16mg	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	120% 480μg	30% 120μg	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	101% 91mg	243% 219mg	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	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.7% 38μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Tomato Paste	Recommended Dietary Allowance
Calcium	3% 30mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	406% 3.65mg	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	37.5% 3mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	131% 3.02mg	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	34.3% 240mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	85% 2890mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	18.7% 691g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Green Plantains versus 1 kg of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Green Plantains vs Tomato Paste:

• 1 kilogram of Boiled Green Plantains has 2.7 times more Vitamin B5 and 4 times more Vitamin B9 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 2.4 times more Vitamin B2, 7.9 times more Vitamin B3, 2.4 times more Vitamin C and 3 times more Vitamin K than Boiled Green Plantains.
• Both Boiled Green Plantains and Tomato Paste provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.

Comparing minerals per 1 kilogram for Boiled Green Plantains vs Tomato Paste:

• 1 kg of Canned Tomato Paste contains 12 times more Calcium, 4.6 times more Copper, 9.9 times more Iron, 1.5 times more Magnesium, 2.8 times more Manganese, 3.5 times more Phosphorus, 3.5 times more Potassium, more Selenium, 29.5 times more Sodium and 4.5 times more Zinc than Boiled Green Plantains.
• 1 kilogram of Boiled Green Plantains lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Green Plantains has 1.5 times more Energy and 1.5 times more Carbohydrate than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 5.4 times more Sugars, 16.7 times more Fructose, 1.6 times more Fiber and 4 times more Protein than Boiled Green Plantains.
• 1 kilogram of Boiled Green Plantains provide inadequate amounts of Protein
• Both Boiled Green Plantains as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.