Comparing Nutrients in 300 calories Tomatoes in Juice with Salt VS Baked Yellow Plantains

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Baked Yellow Plantains: 194g

Baked Yellow Plantains have 9.7 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is above average in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Baked Yellow Plantains?

Macros Ratio

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

Macro Nutrients

	Tomatoes in Juice with Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	61.6% 80g	130g per day for Men 19-50 years
Sugars	66% 48g	57% 41.3g	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	34% 24.6g	10% 7.4g	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	% 23.3g	% 7.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 26.5g	g per day for Men 19-50 years
Fiber	94% 35.6g	11.2% 4.26g	38g per day for Men 19-50 years
Protein	26.5% 15g	5.25% 2.94g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	9.68% 87μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	20.5% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	31.3% 0.41mg	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	37.5% 150μg	25.6% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	263% 236mg	35.3% 31.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	73.8% 11mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	62% 619mg	0.58% 5.8mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	9.46% 0.085mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	134% 10.7mg	6.77% 0.54mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	14% 0.32mg	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	45.5% 319mg	10.2% 71.6mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	27% 923mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	0.26% 3.87mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	48% 1777g	2.92% 108g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Baked Yellow Plantains Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Baked Yellow Plantains?

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

• 300 calories of Tomatoes in Juice with Salt have 4.3 times more Vitamin A, 61.9 times more Vitamin B1, 4.1 times more Vitamin B2, 10.1 times more Vitamin B3, 2.1 times more Vitamin B5, 5.1 times more Vitamin B6, 1.5 times more Vitamin B9, 7.4 times more Vitamin C, more Vitamin E and 2 times more Vitamin K than Baked Yellow Plantains.
• 300 calories of Baked Yellow Plantains have insufficient amounts of Vitamin E
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomatoes in Juice with Salt vs Baked Yellow Plantains:

• 300 calories of Tomatoes in Juice with Salt have 106.6 times more Calcium, 11.4 times more Copper, 19.7 times more Iron, 2.4 times more Magnesium, 4 times more Manganese, 4.5 times more Phosphorus, 3.9 times more Potassium, more Selenium, 557 times more Sodium, 5.5 times more Zinc and 16.4 times more Water than Baked Yellow Plantains.
• 300 calories of Baked Yellow Plantains lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomatoes in Juice with Salt have more Omega 6, 3.3 times more Fructose, 8.4 times more Fiber and 5 times more Protein than Baked Yellow Plantains.
• Both Tomatoes in Juice with Salt and Baked Yellow Plantains offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Baked Yellow Plantains provide inadequate amounts of Omega 6 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Baked Yellow Plantains provide inadequate amounts of Omega 3 in 300 calories.