Comparing Nutrients in 1 pound Green Plantains VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Green Plantains	Tomato Paste	Recommended Dietary Allowance
Energy	23.8% 689kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	66% 85.8g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	76.2% 55.2g	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	36.6% 26.5g	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	% 4.94g	% 26g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 1.36g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	49% 18.6g	38g per day for Men 19-50 years
Protein	10% 5.67g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Tomato Paste	Recommended Dietary Allowance
Vitamin A	NA	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	75.4% 0.98mg	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	13.6% 54.4μg	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	110% 99mg	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	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Tomato Paste	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	184% 1.66mg	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	42.5% 3.4mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	59.6% 1.37mg	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	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	NA	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	7.5% 277g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Plantains VS Tomato Paste per 1 lb

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

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

• 1 pound of Green Plantains has 1.7 times more Vitamin B1, 3.7 times more Vitamin B5 and 2.3 times more Vitamin B9 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.5 times more Vitamin B2, 5.6 times more Vitamin B3 and 3.1 times more Vitamin B6 than Raw Green Plantains.
• Both Green Plantains and Tomato Paste provide similar amounts of Vitamin C per one pound.

Comparing minerals per 1 pound for Green Plantains vs Tomato Paste:

• 1 lb of Canned Tomato Paste contains 18 times more Calcium, 3.1 times more Copper, 4 times more Iron, 2.8 times more Manganese, 2.7 times more Phosphorus, 2.4 times more Potassium, 29.5 times more Sodium and 3.5 times more Zinc than Raw Green Plantains.
• Both Green Plantains and Tomato Paste contain similar levels of Magnesium per one pound.
• 1 pound of Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Green Plantains has 1.9 times more Energy and 1.9 times more Carbohydrate than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 5.3 times more Sugars, 5.7 times more Fructose, 1.9 times more Fiber and 3.5 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one pound.