Comparing Nutrients in 1 kilogram Tomato Paste VS Boiled Green Plantains

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

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