Comparing Nutrients in 1 kilogram Boiled Green Plantains VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Green Plantains	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	41.7% 1210kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.06% 0.52g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 292g	31% 40g	130g per day for Men 19-50 years
Sugars	31% 22.5g	34.3% 25g	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	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 15g	% 0g	g per day for Men 19-50 years
Fiber	68.4% 26g	18.4% 7g	38g per day for Men 19-50 years
Protein	19.5% 11g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.7% 38μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	3% 30mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	83.3% 0.75mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	45.7% 1.05mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	85% 2890mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	18.7% 691g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Green Plantains vs Cooked Ripe Red Tomatoes:

• Boiled Green Plantains have 1.4 times more Vitamin B1, 3 times more Vitamin B2, 2.9 times more Vitamin B5, 2.8 times more Vitamin B6, 3.7 times more Vitamin B9 and 1.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Vitamin B3 and 2.5 times more Vitamin C than Boiled Green Plantains.

Comparing minerals per 1 kilogram for Boiled Green Plantains vs Cooked Ripe Red Tomatoes:

• Boiled Green Plantains have 3.1 times more Magnesium and 1.3 times more Potassium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.7 times more Calcium, 2.3 times more Iron and 1.4 times more Water than Boiled Green Plantains.
• Both Boiled Green Plantains and Cooked Ripe Red Tomatoes have similar amounts of Copper, Manganese, Phosphorus and Zinc per 1 kg.
• Both Boiled Green Plantains as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Green Plantains have 6.7 times more Energy, 13 times more Omega 3, 7.3 times more Carbohydrate and 3.7 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.7 times more Fructose than Boiled Green Plantains.
• Both Boiled Green Plantains and Cooked Ripe Red Tomatoes have similar amounts of Sugars and Protein per 1 kg.
• Both Boiled Green Plantains as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 kg.