Comparing Nutrients in 1 pound Baked Yellow Plantains VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Yellow Plantains	4%	1%	95%
Tomatoes	17%	9%	74%

Macro Nutrients

	Baked Yellow Plantains	Tomatoes	Recommended Dietary Allowance
Energy	24.2% 703kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 188g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	133% 97g	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	24% 17.3g	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	% 17g	% 5.67g	g per day for Men 19-50 years
Sucrose	% 62g	% 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	12.3% 6.9g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Baked Yellow Plantains	Tomatoes	Recommended Dietary Allowance
Vitamin A	22.7% 204μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	14% 0.17mg	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	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	73.3% 0.95mg	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	60% 240μg	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.8% 58.5μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Yellow Plantains	Tomatoes	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	16% 1.27mg	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	32.5% 0.75mg	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	24% 168mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	63.6% 2164mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	8.66% 0.95mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	6.85% 253g	11.6% 429g	3700g per day for Men 19-50 years

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

• Baked Yellow Plantains have 2.4 times more Vitamin B1, 6.8 times more Vitamin B2, 6 times more Vitamin B5, 2.6 times more Vitamin B6, 3.5 times more Vitamin B9 and 1.6 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin E than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Raw Ripe Red Tomatoes have similar amounts of Vitamin A, Vitamin B3 and Vitamin C per 1 lb.
• Both Baked Yellow Plantains as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Yellow Plantains vs Tomatoes:

• Baked Yellow Plantains have 3.7 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 2 times more Potassium and 1.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.3 times more Calcium, 1.3 times more Copper and 1.7 times more Water than Baked Yellow Plantains.
• Both Baked Yellow Plantains and Raw Ripe Red Tomatoes have similar amounts of Iron per 1 lb.
• Both Baked Yellow Plantains as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Yellow Plantains have 8.6 times more Energy, 10.6 times more Carbohydrate, 8.1 times more Sugars, 2.8 times more Fructose, 1.8 times more Fiber and 1.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Baked Yellow Plantains as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.