Comparing Nutrients in 1 pound Tomatoes VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Tomatoes	Boiled Green Plantains	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	13.6% 17.6g	102% 132g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	% 1.72g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.9g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	31% 11.8g	38g per day for Men 19-50 years
Protein	7.13% 4g	8.83% 4.94g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	21% 191μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	14.4% 17.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	40.3% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	38.6% 1311mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11.6% 429g	8.47% 313g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.5 times more Vitamin B3, 1.5 times more Vitamin C and 2.1 times more Vitamin K than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.4 times more Vitamin B1, 3.4 times more Vitamin B2, 4.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 3.2 times more Vitamin B9 than Raw Ripe Red Tomatoes.

Comparing minerals per 1 pound for Tomatoes vs Boiled Green Plantains:

• Raw Ripe Red Tomatoes have 3.3 times more Calcium, 1.2 times more Zinc and 1.4 times more Water than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.4 times more Copper and 2.5 times more Magnesium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled Green Plantains have similar amounts of Iron, Manganese, Phosphorus and Potassium per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Boiled Green Plantains have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 3.9 times more Fructose than Boiled Green Plantains.
• While Boiled Green Plantains contain 6.7 times more Energy, 8.7 times more Omega 3, 7.5 times more Carbohydrate and 2.2 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled Green Plantains have similar amounts of Sugars and Protein per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Boiled Green Plantains have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 lb.