Comparing Nutrients in 5 ounces Green Plantains VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Tomatoes	17%	9%	74%

Macro Nutrients

	Green Plantains	Tomatoes	Recommended Dietary Allowance
Energy	7.43% 215kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	4.48% 3.25g	5.14% 3.73g	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	2.68% 1.94g	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	% 1.55g	% 1.77g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 0g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.87% 0.78mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.2% 0.66μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	5.3% 21.3μg	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	32% 28.6mg	21.6% 19.4mg	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	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.33% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Tomatoes	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	13.3% 1.06mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	7.03% 0.16mg	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	6.28% 44mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.34% 86.6g	3.62% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Green Plantains vs Tomatoes:

• Raw Green Plantains have 2.7 times more Vitamin B1, 5.3 times more Vitamin B2, 6 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Green Plantains and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.

Comparing minerals per 5 ounces for Green Plantains vs Tomatoes:

• Raw Green Plantains have 2 times more Copper, 2.8 times more Iron, 3.7 times more Magnesium, 1.3 times more Phosphorus and 1.8 times more Potassium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5 times more Calcium and 1.5 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Raw Ripe Red Tomatoes have similar amounts of Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Green Plantains have 8.4 times more Energy, 9.4 times more Carbohydrate, 1.8 times more Fiber and 1.4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Fructose than Raw Green Plantains.
• Both Raw Green Plantains and Raw Ripe Red Tomatoes have similar amounts of Sugars per 5 oz.
• Both Raw Green Plantains as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Glucose and Sucrose in 5 oz.