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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Fried Green Plantains	2%	34%	64%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Fried Green Plantains	Recommended Dietary Allowance
Energy	2.35% 68kcal	48.3% 1402kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	55.2% 53.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	52.3% 16.7g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	61% 0.98g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	62.6% 10.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	172% 223g	130g per day for Men 19-50 years
Sugars	NA	22.7% 16.5g	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	NA	4.13% 3g	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	NA	% 2.77g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	NA	41.8% 16g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	10% 91μg	30.2% 272μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	92% 1.2mg	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	10.2% 41μg	17% 68μg	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	31.2% 28mg	17% 15.4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Fried Green Plantains	Recommended Dietary Allowance
Calcium	9.07% 91mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	92% 0.83mg	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	14.7% 1.18mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	37% 0.85mg	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	9.07% 63.5mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	64.3% 2186mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	121% 1819mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11.6% 427g	4.42% 164g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Tomatoes with Green Chilies has 1.8 times more Vitamin C than Fried Green Plantains.
• While 1 lb of Fried Green Plantains contains 3 times more Vitamin A, 1.4 times more Vitamin B1, 5.4 times more Vitamin B2, 1.3 times more Vitamin B3, 2.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.7 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2

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

• 1 pound of Canned Tomatoes with Green Chilies has 5 times more Calcium, 200.5 times more Sodium and 2.6 times more Water than Fried Green Plantains.
• While 1 lb of Fried Green Plantains contains 2 times more Copper, 2.6 times more Iron, 5.3 times more Magnesium, 1.4 times more Manganese, 3.1 times more Phosphorus, 4.5 times more Potassium and 1.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 1 pound of Fried Green Plantains lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Fried Green Plantains contains 20.6 times more Energy, 147.6 times more Fat, 335.5 times more Saturated Fat, 215 times more Omega 3, 81 times more Omega 6, 13.6 times more Carbohydrate and 2.2 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein