Comparing Nutrients in 300 calories Green Plantains VS Tomatoes

Weight per 300 calories

• Green Plantains: 197g
• Tomatoes: 1667g

Green Plantains have 8.4 times more energy per 100g than Tomatoes. It has above average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Green Plantains or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Tomatoes	17%	9%	74%

Macro Nutrients

	Green Plantains	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	50% 65g	130g per day for Men 19-50 years
Sugars	6.23% 4.5g	60.5% 44g	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	2.78% 2g	31.5% 23g	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	% 2.15g	% 21g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0g	g per day for Men 19-50 years
Fiber	11.4% 4.34g	52.6% 20g	38g per day for Men 19-50 years
Protein	4.4% 2.47g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.3μg	62.5% 250μg	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	44.3% 40mg	254% 228mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Tomatoes	Recommended Dietary Allowance
Calcium	0.39% 3.95mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	18.5% 1.5mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	9.35% 0.22mg	82.6% 1.9mg	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	8.74% 61mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.95mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	3.23% 0.36mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	3.26% 121g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Green Plantains vs Tomatoes:

• Raw Ripe Red Tomatoes contain 3.1 times more Vitamin B1, 1.6 times more Vitamin B2, 9.1 times more Vitamin B3, 1.4 times more Vitamin B5, 9.7 times more Vitamin B6, 4.5 times more Vitamin B9 and 5.7 times more Vitamin C than Raw Green Plantains.

Comparing minerals per 300 calories for Green Plantains vs Tomatoes:

• Raw Ripe Red Tomatoes contain 42.2 times more Calcium, 4.3 times more Copper, 3 times more Iron, 2.3 times more Magnesium, 8.8 times more Manganese, 6.5 times more Phosphorus, 4.6 times more Potassium, 21.1 times more Sodium, 8 times more Zinc and 13.1 times more Water than Raw Green Plantains.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes contain 24.1 times more Fat, 4.2 times more Omega 3, 27 times more Omega 6, 9.7 times more Sugars, 11.3 times more Fructose, 4.6 times more Fiber and 5.9 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Green Plantains as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 300 kcal.