Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Fried Green Plantains

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Fried Green Plantains: 162g

Fried Green Plantains have 17.2 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is high in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Fried Green Plantains?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Fried Green Plantains	2%	34%	64%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Fried Green Plantains	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	21.7% 0.35g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	22.3% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	61.2% 79.6g	130g per day for Men 19-50 years
Sugars	95% 69g	8.1% 5.87g	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	50% 36.4g	1.47% 1.07g	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	% 32.8g	% 0.99g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.8g	g per day for Men 19-50 years
Fiber	51% 19.4g	15% 5.66g	38g per day for Men 19-50 years
Protein	47% 26.4g	4.33% 2.43g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	74% 667μg	10.8% 97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	6.34% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	8.27% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	33% 0.43mg	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	90% 361μg	6.07% 24.3μg	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	704% 633mg	6.1% 5.5mg	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	104% 15.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Fried Green Plantains	Recommended Dietary Allowance
Calcium	30.6% 306mg	0.65% 6.47mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	33% 0.3mg	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	236% 19mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	22.3% 94mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	13.2% 0.3mg	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	111% 778mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	NA	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	0.22% 3.24mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	3.4% 0.37mg	11mg per day for Men 19-50 years
Water	71% 2621g	1.58% 58.4g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Fried Green Plantains Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Fried Green Plantains?

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Fried Green Plantains:

• 500 calories of Cooked Ripe Red Tomatoes have 6.9 times more Vitamin A, 13.1 times more Vitamin B1, 3.7 times more Vitamin B2, 11.2 times more Vitamin B3, 5.7 times more Vitamin B5, 5.1 times more Vitamin B6, 14.9 times more Vitamin B9 and 115.1 times more Vitamin C than Fried Green Plantains.
• 500 calories of Fried Green Plantains have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Fried Green Plantains:

• 500 calories of Cooked Ripe Red Tomatoes have 47.2 times more Calcium, 7 times more Copper, 17.4 times more Iron, 2.7 times more Magnesium, 9.6 times more Manganese, 10.9 times more Phosphorus, 7.8 times more Potassium, 94.4 times more Sodium, 10.4 times more Zinc and 44.9 times more Water than Fried Green Plantains.
• 500 calories of Fried Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Ripe Red Tomatoes have 1.4 times more Carbohydrate, 11.8 times more Sugars, 34.1 times more Fructose, 3.4 times more Fiber and 10.9 times more Protein than Fried Green Plantains.
• While 500 kcal of Fried Green Plantains contain 6.3 times more Fat, 14.3 times more Saturated Fat, 6.3 times more Omega 3 and 3.3 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Fried Green Plantains offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Fried Green Plantains provide inadequate amounts of Protein