Comparing Nutrients in 5 ounces Boiled Green Plantains VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Plantains	4%	1%	95%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Green Plantains	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	5.9% 172kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.074g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	4.37% 5.7g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	4.87% 3.53g	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	0.68% 0.5g	2.56% 1.86g	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	% 0.54g	% 1.67g	g per day for Men 19-50 years
Sucrose	% 2.15g	% 0g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	8.6% 0.11mg	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	17% 68μg	4.6% 18.4μg	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	14.3% 13mg	36% 32.3mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	12% 0.11mg	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	5.3% 0.43mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	6.47% 0.15mg	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	4.86% 34mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.65% 98g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Green Plantains vs Cooked Ripe Red Tomatoes:

• Boiled Green Plantains have 1.4 times more Vitamin B1, 3 times more Vitamin B2, 2.9 times more Vitamin B5, 2.8 times more Vitamin B6, 3.7 times more Vitamin B9 and 1.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Vitamin B3 and 2.5 times more Vitamin C than Boiled Green Plantains.

Comparing minerals per 5 ounces for Boiled Green Plantains vs Cooked Ripe Red Tomatoes:

• Boiled Green Plantains have 3.1 times more Magnesium and 1.3 times more Potassium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.7 times more Calcium, 2.3 times more Iron and 1.4 times more Water than Boiled Green Plantains.
• Both Boiled Green Plantains and Cooked Ripe Red Tomatoes have similar amounts of Copper, Manganese, Phosphorus and Zinc per 5 oz.
• Both Boiled Green Plantains as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Green Plantains have 6.7 times more Energy, 13 times more Omega 3, 7.3 times more Carbohydrate and 3.7 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.7 times more Fructose than Boiled Green Plantains.
• Both Boiled Green Plantains and Cooked Ripe Red Tomatoes have similar amounts of Sugars and Protein per 5 oz.
• Both Boiled Green Plantains as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 5 oz.