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

Macros Ratio

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

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Green Plantains	Recommended Dietary Allowance
Energy	6.2% 180kcal	41.7% 1210kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	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	31% 40g	224% 292g	130g per day for Men 19-50 years
Sugars	34.3% 25g	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	18% 13g	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	% 12g	% 3.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 15g	g per day for Men 19-50 years
Fiber	18.4% 7g	68.4% 26g	38g per day for Men 19-50 years
Protein	17% 9.5g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Cooked Ripe Red Tomatoes	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	11% 110mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	85% 6.8mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	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	40% 280mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	85% 2890mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1.33% 20mg	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	25.5% 943g	18.7% 691g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 1.4 times more Vitamin B3 and 2.5 times more Vitamin C than Boiled Green Plantains.
• While Boiled Green Plantains contain 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.

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

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

Comparison of macro-nutrients per 1 kilogram:

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