Comparing Nutrients in 1 pound Green Plantains VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Tomatoes	17%	9%	74%

Macro Nutrients

	Green Plantains	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	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	16.5% 12g	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	8.57% 6.2g	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	14.3% 5.44g	38g per day for Men 19-50 years
Protein	10% 5.67g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.8% 127μg	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Tomatoes	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	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	15.3% 1.22mg	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	22.5% 0.52mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	7.5% 277g	11.6% 429g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 2.7 times more Vitamin B1, 5.3 times more Vitamin B2, 6 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Green Plantains and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.

Comparing minerals per 1 pound for Green Plantains vs Tomatoes:

• Raw Green Plantains have 2 times more Copper, 2.8 times more Iron, 3.7 times more Magnesium, 1.3 times more Phosphorus and 1.8 times more Potassium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5 times more Calcium and 1.5 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Raw Ripe Red Tomatoes have similar amounts of Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Green Plantains have 8.4 times more Energy, 9.4 times more Carbohydrate, 1.8 times more Fiber and 1.4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Fructose than Raw Green Plantains.
• Both Raw Green Plantains and Raw Ripe Red Tomatoes have similar amounts of Sugars per 1 lb.
• Both Raw Green Plantains as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Glucose and Sucrose in 1 lb.