Comparing Nutrients in 1 kilogram 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	52.4% 1520kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	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	282% 367g	31% 40g	130g per day for Men 19-50 years
Sugars	31.6% 23g	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	14% 10g	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	% 11g	% 12g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	18.4% 7g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	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	83.3% 1mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	70% 280μg	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	224% 202mg	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	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2% 20mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	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	94% 7.5mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	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	44.3% 310mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	NA	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	16.4% 1.8mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	16.5% 611g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Raw Green Plantains as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Glucose and Sucrose in 1 kg.