Comparing Nutrients in 500 calories Boiled Green Plantains VS Tomato Juice with Salt

Weight per 500 calories

• Boiled Green Plantains: 413g
• Tomato Juice with Salt: 2941g

Boiled Green Plantains have 7.1 times more energy per 100g than Tomato Juice with Salt. It has average energy density when compared to other foods. Canned Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Green Plantains or Tomato Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Boiled Green Plantains	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	80% 104g	130g per day for Men 19-50 years
Sugars	13% 9.3g	105% 76g	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% 1.45g	54% 39g	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	% 1.57g	% 36.8g	g per day for Men 19-50 years
Sucrose	% 6.3g	% 0g	g per day for Men 19-50 years
Fiber	28.3% 10.7g	31% 11.8g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	75% 676μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	176% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	124% 19.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	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	49.6% 198μg	147% 588μg	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	41.8% 37.6mg	2291% 2062mg	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	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	56.4% 67.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	137% 1.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.07% 203μg	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	15.5% 1.24mg	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	27.5% 116mg	77% 324mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	87% 2mg	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	14% 99mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	188% 6382mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	0.55% 8.26mg	496% 7441mg	1500mg per day for Men 19-50 years
Zinc	5.26% 0.58mg	29.4% 3.24mg	11mg per day for Men 19-50 years
Water	7.7% 285g	75% 2772g	3700g per day for Men 19-50 years

Boiled Green Plantains VS Tomato Juice With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Green Plantains or Tomato Juice with Salt?

Lets compare vitamin content per 500 calories of Boiled Green Plantains vs Tomato Juice with Salt:

• 500 kcal of Canned Tomato Juice with Salt contain 14.2 times more Vitamin B1, 8.5 times more Vitamin B2, 12.3 times more Vitamin B3, 2.3 times more Vitamin B6, 3 times more Vitamin B9, 54.8 times more Vitamin C and 4.3 times more Vitamin K than Boiled Green Plantains.

Comparing minerals per 500 calories for Boiled Green Plantains vs Tomato Juice with Salt:

• 500 kcal of Canned Tomato Juice with Salt contain 23.7 times more Calcium, 3.7 times more Copper, 9.3 times more Iron, 2.8 times more Magnesium, 4.4 times more Manganese, 5.6 times more Phosphorus, 5.3 times more Potassium, more Selenium, 900.4 times more Sodium, 5.6 times more Zinc and 9.7 times more Water than Boiled Green Plantains.
• 500 calories of Boiled Green Plantains lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Tomato Juice with Salt contain 8.2 times more Sugars, 27 times more Fructose and 5.6 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains and Tomato Juice with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Boiled Green Plantains provide inadequate amounts of Protein
• Both Boiled Green Plantains as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.