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

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Green Plantains	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	23.8% 689kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.48% 0.15g	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	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	12% 15.7g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	16% 11.6g	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	8.2% 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	% 4.94g	% 5.62g	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	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	38.7% 0.5mg	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	9.07% 36.3μg	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	63.5% 57mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	10.8% 45.4mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	25.5% 866mg	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	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	7.5% 277g	11.6% 430g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 1.8 times more Vitamin B2, 4.5 times more Vitamin B5, 3.5 times more Vitamin B9 and 1.6 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 5.8 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Green Plantains.

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

• Raw Green Plantains have 2.2 times more Copper, 1.3 times more Iron, 4.1 times more Magnesium, 1.6 times more Manganese, 1.8 times more Phosphorus, 2.3 times more Potassium and 1.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 16.5 times more Calcium, 57.5 times more Sodium and 1.6 times more Water than Raw Green Plantains.

Comparison of macro-nutrients per 1 pound:

• Raw Green Plantains have 9.5 times more Energy, 10.6 times more Carbohydrate and 1.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Fructose than Raw Green Plantains.
• Both Raw Green Plantains and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Sugars and Fiber per 1 lb.
• Both Raw Green Plantains as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Glucose and Sucrose in 1 lb.