Comparing Nutrients in 300 calories Boiled Green Plantains VS Tomato Paste

Weight per 300 calories

• Boiled Green Plantains: 248g
• Tomato Paste: 366g

Boiled Green Plantains have 1.5 times more energy per 100g than Tomato Paste. It has average energy density when compared to other foods. Canned Tomato Paste having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Green Plantains or Tomato Paste?

Macros Ratio

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

Macro Nutrients

	Boiled Green Plantains	Tomato Paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.77% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	4.03% 0.064g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	3.27% 0.56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.3g	53.2% 69g	130g per day for Men 19-50 years
Sugars	7.7% 5.58g	61.5% 44.6g	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	1.2% 0.87g	29.5% 21.4g	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	% 0.94g	% 21g	g per day for Men 19-50 years
Sucrose	% 3.77g	% 1.1g	g per day for Men 19-50 years
Fiber	17% 6.45g	39.5% 15g	38g per day for Men 19-50 years
Protein	4.83% 2.7g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Tomato Paste	Recommended Dietary Allowance
Vitamin A	NA	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.04% 0.97mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	60.8% 0.79mg	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	29.8% 119μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.6mg	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	105% 15.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.85% 9.42μg	34.8% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Tomato Paste	Recommended Dietary Allowance
Calcium	0.74% 7.44mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	148% 1.34mg	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	9.3% 0.74mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.4mg	36.6% 154mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	48% 1.1mg	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	8.5% 59.5mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	109% 3710mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	35.3% 19.4μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.96mg	14.4% 216mg	1500mg per day for Men 19-50 years
Zinc	3.16% 0.35mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	4.63% 171g	7.27% 269g	3700g per day for Men 19-50 years

Boiled Green Plantains VS Tomato Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Green Plantains or Tomato Paste?

Lets compare vitamin content per 300 calories of Boiled Green Plantains vs Tomato Paste:

• 300 calories of Boiled Green Plantains have 1.8 times more Vitamin B5 and 2.7 times more Vitamin B9 than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 1.8 times more Vitamin B1, 3.5 times more Vitamin B2, 11.6 times more Vitamin B3, 1.4 times more Vitamin B6, 3.6 times more Vitamin C and 4.4 times more Vitamin K than Boiled Green Plantains.

Comparing minerals per 300 calories for Boiled Green Plantains vs Tomato Paste:

• 300 kcal of Canned Tomato Paste contain 17.7 times more Calcium, 6.7 times more Copper, 14.7 times more Iron, 2.2 times more Magnesium, 4.1 times more Manganese, 5.1 times more Phosphorus, 5.2 times more Potassium, more Selenium, 43.5 times more Sodium, 6.6 times more Zinc and 1.6 times more Water than Boiled Green Plantains.
• 300 calories of Boiled Green Plantains lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Tomato Paste contain 8 times more Sugars, 24.7 times more Fructose, 2.3 times more Fiber and 5.8 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Tomato Paste offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Green Plantains provide inadequate amounts of Protein
• Both Boiled Green Plantains as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.