Comparing Nutrients in 300 calories Boiled Green Plantains VS Tomatoes in Juice with Salt

Weight per 300 calories

• Boiled Green Plantains: 248g
• Tomatoes in Juice with Salt: 1875g

Boiled Green Plantains have 7.6 times more energy per 100g than Tomatoes in Juice with Salt. It has average energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Green Plantains or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Green Plantains	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	4.03% 0.064g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	10.7% 1.8g	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	50% 65g	130g per day for Men 19-50 years
Sugars	7.7% 5.58g	66% 48g	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	34% 24.6g	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	% 0.94g	% 23.3g	g per day for Men 19-50 years
Sucrose	% 3.77g	% 0g	g per day for Men 19-50 years
Fiber	17% 6.45g	94% 35.6g	38g per day for Men 19-50 years
Protein	4.83% 2.7g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	898% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.04% 0.97mg	83.4% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	160% 2.1mg	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	29.8% 119μg	37.5% 150μg	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	263% 236mg	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	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.85% 9.42μg	40.6% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	0.74% 7.44mg	62% 619mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.4% 96μg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.4mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	55.4% 1.28mg	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	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	105% 3581mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.96mg	144% 2156mg	1500mg per day for Men 19-50 years
Zinc	3.16% 0.35mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	4.63% 171g	48% 1777g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Green Plantains vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 87 times more Vitamin B1, 6.4 times more Vitamin B2, 13.8 times more Vitamin B3, 2.3 times more Vitamin B5, 3.8 times more Vitamin B6, 1.3 times more Vitamin B9, 10.5 times more Vitamin C and 5.2 times more Vitamin K than Boiled Green Plantains.

Comparing minerals per 300 calories for Boiled Green Plantains vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 83.2 times more Calcium, 4.9 times more Copper, 14.4 times more Iron, 2.7 times more Magnesium, 4.7 times more Manganese, 5.4 times more Phosphorus, 5 times more Potassium, more Selenium, 434.8 times more Sodium, 6.5 times more Zinc and 10.4 times more Water than Boiled Green Plantains.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 23.6 times more Fat, 14.1 times more Omega 6, 8.6 times more Sugars, 28.3 times more Fructose, 5.5 times more Fiber and 5.5 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Boiled Green Plantains as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Glucose and Sucrose in 300 kcal.