Comparing Nutrients in 1 pound Tomato Paste VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Tomato Paste	Boiled Green Plantains	Recommended Dietary Allowance
Energy	13% 372kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	102% 132g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	14% 10.2g	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	36.6% 26.5g	2.2% 1.6g	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	% 26g	% 1.72g	g per day for Men 19-50 years
Sucrose	% 1.36g	% 6.9g	g per day for Men 19-50 years
Fiber	49% 18.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	35% 19.6g	8.83% 4.94g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	76.8% 1mg	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	13.6% 54.4μg	54.4% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	46% 41.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	130% 19.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	14.4% 17.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	16.3% 163mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	40.3% 0.36mg	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	169% 13.5mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	21.5% 0.49mg	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	53.8% 376mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	38.6% 1311mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	9% 333g	8.47% 313g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Boiled Green Plantains per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomato Paste versus 1 lb of Boiled Green Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomato Paste vs Boiled Green Plantains:

• 1 pound of Tomato Paste has 2.4 times more Vitamin B2, 7.9 times more Vitamin B3, 2.4 times more Vitamin C and 3 times more Vitamin K than Boiled Green Plantains.
• While 1 lb of Boiled Green Plantains contains 2.7 times more Vitamin B5 and 4 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Boiled Green Plantains provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.

Comparing minerals per 1 pound for Tomato Paste vs Boiled Green Plantains:

• 1 pound of Tomato Paste has 12 times more Calcium, 4.6 times more Copper, 9.9 times more Iron, 1.5 times more Magnesium, 2.8 times more Manganese, 3.5 times more Phosphorus, 3.5 times more Potassium, more Selenium, 29.5 times more Sodium and 4.5 times more Zinc than Boiled Green Plantains.
• 1 pound of Boiled Green Plantains lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 5.4 times more Sugars, 16.7 times more Fructose, 1.6 times more Fiber and 4 times more Protein than Boiled Green Plantains.
• While 1 lb of Boiled Green Plantains contains 1.5 times more Energy and 1.5 times more Carbohydrate than Canned Tomato Paste.
• 1 pound of Boiled Green Plantains provide inadequate amounts of Protein
• Both Canned Tomato Paste as well as Boiled Green Plantains provide inadequate amounts of Omega 3 and Omega 6 in one pound.