Comparing Nutrients in 1 pound Green Plantains VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Green Plantains	Tomato Puree	Recommended Dietary Allowance
Energy	23.8% 689kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	30.2% 22g	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	15% 10.8g	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	% 11g	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	22.7% 8.6g	38g per day for Men 19-50 years
Protein	10% 5.67g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Tomato Puree	Recommended Dietary Allowance
Vitamin A	NA	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	44% 0.57mg	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	12.5% 50μg	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	53.4% 48mg	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	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Tomato Puree	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	145% 1.3mg	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	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	33.3% 0.77mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	7.5% 277g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Plantains VS Tomato Puree per 1 lb

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

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

• 1 pound of Green Plantains has 4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.2 times more Vitamin B5, 2.5 times more Vitamin B9 and 1.9 times more Vitamin C than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 2.7 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Green Plantains.

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

• 1 pound of Green Plantains has 1.8 times more Magnesium than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 2.5 times more Copper, 2.4 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus, 2 times more Zinc and 1.4 times more Water than Raw Green Plantains.
• Both Green Plantains and Tomato Puree contain similar levels of Potassium per one pound.
• 1 pound of Green Plantains lack sufficient amounts of Zinc
• Both Raw Green Plantains as well as Canned Tomato Puree lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Green Plantains has 4 times more Energy and 4.1 times more Carbohydrate than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 2.1 times more Sugars, 2.3 times more Fructose and 1.3 times more Protein than Raw Green Plantains.
• Both Green Plantains and Tomato Puree offer comparable quantities of Fiber per one pound.
• 1 pound of Tomato Puree provide inadequate amounts of Energy
• Both Raw Green Plantains as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in one pound.