Comparing Nutrients in 1 kilogram Tomato Puree VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Tomato Puree	Boiled Green Plantains	Recommended Dietary Allowance
Energy	13% 380kcal	41.7% 1210kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	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	69% 89.8g	224% 292g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	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	33% 24g	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	% 24.5g	% 3.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 15g	g per day for Men 19-50 years
Fiber	50% 19g	68.4% 26g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	29% 260μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	18% 180mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	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	223% 18mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	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	57% 400mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	129% 4390mg	85% 2890mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	23.8% 879g	18.7% 691g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Tomato Puree 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 Puree vs Boiled Green Plantains:

• 1 kilogram of Tomato Puree has 1.2 times more Vitamin B2 and 3.8 times more Vitamin B3 than Boiled Green Plantains.
• While 1 kg of Boiled Green Plantains contains 2 times more Vitamin B1, 1.7 times more Vitamin B6 and 4.4 times more Vitamin B9 than Canned Tomato Puree.
• Both Tomato Puree and Boiled Green Plantains provide similar amounts of Vitamin B5, Vitamin C and Vitamin K per one kilogram.

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

• 1 kilogram of Tomato Puree has 3.6 times more Copper, 5.9 times more Iron, 1.6 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium, 2.6 times more Zinc and 1.3 times more Water than Boiled Green Plantains.
• Both Tomato Puree and Boiled Green Plantains contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Boiled Green Plantains lack sufficient amounts of Zinc
• Both Canned Tomato Puree as well as Boiled Green Plantains lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Puree has 2.1 times more Sugars, 6.8 times more Fructose and 1.5 times more Protein than Boiled Green Plantains.
• While 1 kg of Boiled Green Plantains contains 3.2 times more Energy, 3.2 times more Carbohydrate and 1.4 times more Fiber than Canned Tomato Puree.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy
• 1 kilogram of Boiled Green Plantains provide inadequate amounts of Protein
• Both Canned Tomato Puree as well as Boiled Green Plantains provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.