Comparing Nutrients in 1 pound 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	19% 549kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	14% 18g	130g per day for Men 19-50 years
Sugars	14% 10.2g	15.6% 11.3g	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	2.2% 1.6g	8.2% 5.94g	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	% 1.72g	% 5.35g	g per day for Men 19-50 years
Sucrose	% 6.9g	% 0g	g per day for Men 19-50 years
Fiber	31% 11.8g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	27.6% 0.36mg	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	54.4% 218μg	14.7% 59μg	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	46% 41.3mg	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	37.8% 0.34mg	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	17% 1.36mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	20.7% 0.48mg	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	15.6% 109mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	38.6% 1311mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	8.47% 313g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 pound 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 lb.
• Both Boiled Green Plantains as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

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