Comparing Nutrients in 1 pound Green Plantains VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Green Plantains	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	23.8% 689kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	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	128% 166g	14% 18g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	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	% 5.35g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	10% 5.67g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	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	37.8% 0.45mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	31.8% 127μg	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	102% 92mg	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	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	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	42.5% 3.4mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	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	20% 141mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	29% 989mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	7.5% 277g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Green Plantains vs Cooked Ripe Red Tomatoes:

• Raw Green Plantains have 2.8 times more Vitamin B1, 4.5 times more Vitamin B2, 4.1 times more Vitamin B5 and 2.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Raw Green Plantains and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per 1 lb.

Comparing minerals per 1 pound for Green Plantains vs Cooked Ripe Red Tomatoes:

• Raw Green Plantains have 1.5 times more Copper, 4.6 times more Magnesium, 2 times more Potassium and 1.3 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 5.5 times more Calcium and 1.5 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Cooked Ripe Red Tomatoes have similar amounts of Iron, Manganese and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Green Plantains have 8.4 times more Energy, 9.1 times more Carbohydrate, 3.1 times more Fiber and 1.3 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Fructose than Raw Green Plantains.
• Both Raw Green Plantains and Cooked Ripe Red Tomatoes have similar amounts of Sugars per 1 lb.
• Both Raw Green Plantains as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Glucose and Sucrose in 1 lb.