Comparing Nutrients in 1 pound Green Plantains VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Green Plantains	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	23.8% 689kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	12.3% 16g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	16% 11.7g	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	6.4% 4.63g	8.32% 6.03g	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	% 4.94g	% 5.67g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 0g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	10% 5.67g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	24.4% 0.32mg	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	31.8% 127μg	22.7% 91μg	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	102% 92mg	353% 318mg	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	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	42.5% 3.4mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	13.4% 0.31mg	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	20% 141mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	7.5% 277g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Plantains VS Tomato Juice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Green Plantains versus 1 lb of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Green Plantains vs Tomato Juice with Salt:

• 1 pound of Green Plantains has 1.3 times more Vitamin B2 and 1.4 times more Vitamin B9 than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 3.5 times more Vitamin C than Raw Green Plantains.
• Both Green Plantains and Tomato Juice with Salt provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per one pound.

Comparing minerals per 1 pound for Green Plantains vs Tomato Juice with Salt:

• 1 pound of Green Plantains has 2.8 times more Copper, 1.9 times more Iron, 3.7 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus and 2 times more Potassium than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 126.5 times more Sodium and 1.5 times more Water than Raw Green Plantains.
• Both Raw Green Plantains as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Green Plantains has 8.9 times more Energy, 10.4 times more Carbohydrate, 5.5 times more Fiber and 1.5 times more Protein than Tomato Juice with Salt.
• Both Green Plantains and Tomato Juice with Salt offer comparable quantities of Sugars per one pound.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Green Plantains as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.