Comparing Nutrients in 500 calories Green Plantains VS Tomato Powder

Weight per 500 calories

• Green Plantains: 329g
• Tomato Powder: 166g

Tomato Powder has 2 times more energy per unit of mass than Raw Green Plantains, which is high in comparison to other foods. Green Plantains having above average energy density.

Discover which food has more nutrients per 500 calories - Green Plantains or Tomato Powder?

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Green Plantains	Tomato Powder	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.23% 0.02g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	95% 124g	130g per day for Men 19-50 years
Sugars	10.4% 7.53g	100% 72.7g	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	4.63% 3.36g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.59g	NA	g per day for Men 19-50 years
Fiber	19% 7.24g	72% 27.3g	38g per day for Men 19-50 years
Protein	7.34% 4.1g	38% 21.4g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Tomato Powder	Recommended Dietary Allowance
Vitamin A	NA	159% 1427μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.74mg	125% 6.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	58.2% 0.76mg	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	23% 92μg	49.7% 199μg	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	74% 66.4mg	215% 193mg	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	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	67.3% 80.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Tomato Powder	Recommended Dietary Allowance
Calcium	0.66% 6.58mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	42.4% 0.38mg	228% 2.05mg	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	31% 2.47mg	94% 7.55mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	140% 3.23mg	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	14.6% 102mg	69.8% 488mg	700mg per day for Men 19-50 years
Potassium	41.7% 1418mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.77μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.58mg	14.8% 222mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.59mg	25.7% 2.83mg	11mg per day for Men 19-50 years
Water	5.43% 201g	0.14% 5.07g	3700g per day for Men 19-50 years

Green Plantains VS Tomato Powder Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Green Plantains or Tomato Powder?

Lets compare vitamin content per 500 calories of Green Plantains vs Tomato Powder:

• 500 kcal of Tomato Powder contain 4.6 times more Vitamin B1, 3.8 times more Vitamin B2, 8.4 times more Vitamin B3, 3.6 times more Vitamin B5, 3.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 2.9 times more Vitamin C than Raw Green Plantains.

Comparing minerals per 500 calories for Green Plantains vs Tomato Powder:

• 500 kcal of Tomato Powder contain 41.8 times more Calcium, 5.4 times more Copper, 3.1 times more Iron, 2.2 times more Magnesium, 9 times more Manganese, 4.8 times more Phosphorus, 2.3 times more Potassium, 33.7 times more Sodium and 4.8 times more Zinc than Raw Green Plantains.
• 500 calories of Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Tomato Powder contain 9.6 times more Sugars, 3.8 times more Fiber and 5.2 times more Protein than Raw Green Plantains.
• Both Green Plantains and Tomato Powder offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Green Plantains provide inadequate amounts of Protein
• Both Raw Green Plantains as well as Tomato Powder provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.