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

Weight per 300 calories

• Canned Tomatoes with Green Chilies: 2000g
• Boiled Green Plantains: 248g

Boiled Green Plantains have 8.1 times more energy per unit of mass than Canned Red Ripe Tomatoes with Green Chilies, which is average in comparison to other foods. Canned Tomatoes with Green Chilies having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Boiled Green Plantains	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	4.03% 0.064g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	55.6% 72.3g	130g per day for Men 19-50 years
Sugars	NA	7.7% 5.58g	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	NA	1.2% 0.87g	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	NA	% 0.94g	g per day for Men 19-50 years
Sucrose	NA	% 3.77g	g per day for Men 19-50 years
Fiber	NA	17% 6.45g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	4.83% 2.7g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	6.04% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	42% 0.55mg	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	45% 180μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	138% 124mg	25% 22.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	7.85% 9.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	40% 400mg	0.74% 7.44mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	22% 0.2mg	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	65% 5.2mg	9.3% 0.74mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	16.5% 69.4mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	11.7% 0.27mg	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	40% 280mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	21% 717mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	535% 8020mg	0.33% 4.96mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	3.16% 0.35mg	11mg per day for Men 19-50 years
Water	51% 1885g	4.63% 171g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Canned Tomatoes with Green Chilies have 5.5 times more Vitamin B1, 2.4 times more Vitamin B2, 13.2 times more Vitamin B3, 3.1 times more Vitamin B5, 3.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 5.5 times more Vitamin C than Boiled Green Plantains.

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

• 300 calories of Canned Tomatoes with Green Chilies have 53.8 times more Calcium, 9.1 times more Copper, 7 times more Iron, 3.2 times more Magnesium, 9.8 times more Manganese, 4.7 times more Phosphorus, 3 times more Potassium, more Selenium, 1617.4 times more Sodium, 7.5 times more Zinc and 11 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 calories of Canned Tomatoes with Green Chilies have 5.1 times more Protein than Boiled Green Plantains.
• Both Canned Tomatoes with Green Chilies and Boiled Green Plantains offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Green Plantains provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled Green Plantains provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.