Comparing Nutrients in 300 calories Fried Green Plantains VS Canned Tomatoes with Green Chilies

Weight per 300 calories

• Fried Green Plantains: 97g
• Canned Tomatoes with Green Chilies: 2000g

Fried Green Plantains have 20.6 times more energy per 100g than Canned Tomatoes with Green Chilies. It has high energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 300 calories - Fried Green Plantains or Canned Tomatoes with Green Chilies?

Macros Ratio

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

Macro Nutrients

	Fried Green Plantains	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	NA	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	0.88% 0.64g	NA	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 2.3g	NA	g per day for Men 19-50 years
Fiber	8.94% 3.4g	NA	38g per day for Men 19-50 years
Protein	2.6% 1.46g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Fried Green Plantains	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	6.47% 58.3μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.046mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.53% 0.38mg	59% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	158% 2.06mg	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	3.64% 14.6μg	45% 180μg	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	3.67% 3.3mg	138% 124mg	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	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

	Fried Green Plantains	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	0.39% 3.9mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	200% 1.8mg	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	8.13% 0.65mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	13.4% 56.3mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	7.94% 0.18mg	115% 2.64mg	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	6.1% 42.7mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	NA	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0.13% 1.94mg	535% 8020mg	1500mg per day for Men 19-50 years
Zinc	2.03% 0.22mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	0.95% 35g	51% 1885g	3700g per day for Men 19-50 years

Fried Green Plantains VS Canned Tomatoes With Green Chilies Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fried Green Plantains or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 300 calories of Fried Green Plantains vs Canned Tomatoes with Green Chilies:

• 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 6.9 times more Vitamin A, 14.9 times more Vitamin B1, 3.8 times more Vitamin B2, 16.1 times more Vitamin B3, 7.9 times more Vitamin B5, 8 times more Vitamin B6, 12.4 times more Vitamin B9 and 37.6 times more Vitamin C than Fried Green Plantains.
• 300 calories of Fried Green Plantains have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C

Comparing minerals per 300 calories for Fried Green Plantains vs Canned Tomatoes with Green Chilies:

• 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 103 times more Calcium, 10.1 times more Copper, 8 times more Iron, 3.9 times more Magnesium, 14.5 times more Manganese, 6.6 times more Phosphorus, 4.6 times more Potassium, 4130.3 times more Sodium, 11.6 times more Zinc and 53.8 times more Water than Fried Green Plantains.
• 300 calories of Fried Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fried Green Plantains have 7.2 times more Fat, 16.3 times more Saturated Fat, 10.4 times more Omega 3 and 3.9 times more Omega 6 than Canned Tomatoes with Green Chilies.
• While 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.5 times more Carbohydrate and 9.5 times more Protein than Fried Green Plantains.
• Both Fried Green Plantains and Canned Tomatoes with Green Chilies offer comparable quantities of Energy per 300 calories.
• 300 calories of Fried Green Plantains provide inadequate amounts of Protein
• 300 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6