Comparing Nutrients in 1 pound Baked Yellow Plantains VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Baked Yellow Plantains	4%	1%	95%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Baked Yellow Plantains	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	24.2% 703kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 188g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	133% 97g	NA	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	24% 17.3g	NA	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 62g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	NA	38g per day for Men 19-50 years
Protein	12.3% 6.9g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Baked Yellow Plantains	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	22.7% 204μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	36% 0.47mg	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	60% 240μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	82.7% 74.4mg	31.2% 28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.8% 58.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Yellow Plantains	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	45.4% 0.41mg	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	16% 1.27mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	26% 0.6mg	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	24% 168mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	63.6% 2164mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	6.85% 253g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Yellow Plantains VS Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Yellow Plantains versus 1 lb of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Yellow Plantains vs Canned Tomatoes with Green Chilies:

• 1 pound of Baked Yellow Plantains has 2.3 times more Vitamin A, 2.6 times more Vitamin B1, 6.8 times more Vitamin B2, 3.6 times more Vitamin B5, 2 times more Vitamin B6, 5.9 times more Vitamin B9 and 2.6 times more Vitamin C than Canned Tomatoes with Green Chilies.
• Both Baked Yellow Plantains and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Baked Yellow Plantains as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Yellow Plantains vs Canned Tomatoes with Green Chilies:

• 1 pound of Baked Yellow Plantains has 3.7 times more Magnesium, 1.3 times more Manganese, 2.6 times more Phosphorus and 4.5 times more Potassium than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 6.7 times more Calcium, 2 times more Copper, 200.5 times more Sodium and 1.7 times more Water than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Canned Tomatoes with Green Chilies contain similar levels of Iron per one pound.
• 1 pound of Baked Yellow Plantains lack sufficient amounts of Calcium
• Both Baked Yellow Plantains as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Yellow Plantains has 10.3 times more Energy, 11.4 times more Carbohydrate and 2.2 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Baked Yellow Plantains as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in one pound.