Comparing Nutrients in 5 ounces Tomato Paste VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Tomato Paste	Boiled Green Plantains	Recommended Dietary Allowance
Energy	4% 116kcal	5.9% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.43% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	24% 17.3g	4.4% 3.2g	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	11.4% 8.3g	0.68% 0.5g	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	% 8.15g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 2.15g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	11% 6.12g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	12% 108μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	24% 0.31mg	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	4.25% 17μg	17% 68μg	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	34.5% 31mg	14.3% 13mg	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	40.6% 6.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	5.1% 51mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	12.6% 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	53% 4.22mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	6.7% 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	17% 118mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	12% 410mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.65% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Boiled Green Plantains per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Boiled Green Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Boiled Green Plantains:

• 5 ounces of Tomato Paste have 2.4 times more Vitamin B2, 7.9 times more Vitamin B3, 2.4 times more Vitamin C and 3 times more Vitamin K than Boiled Green Plantains.
• While 5 oz of Boiled Green Plantains contain 2.7 times more Vitamin B5 and 4 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Boiled Green Plantains provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Boiled Green Plantains:

• 5 ounces of Tomato Paste have 12 times more Calcium, 4.6 times more Copper, 9.9 times more Iron, 1.5 times more Magnesium, 2.8 times more Manganese, 3.5 times more Phosphorus, 3.5 times more Potassium, more Selenium, 29.5 times more Sodium and 4.5 times more Zinc than Boiled Green Plantains.
• 5 ounces of Boiled Green Plantains lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 5.4 times more Sugars, 16.7 times more Fructose, 1.6 times more Fiber and 4 times more Protein than Boiled Green Plantains.
• While 5 oz of Boiled Green Plantains contain 1.5 times more Energy and 1.5 times more Carbohydrate than Canned Tomato Paste.
• 5 ounces of Boiled Green Plantains provide inadequate amounts of Protein
• Both Canned Tomato Paste as well as Boiled Green Plantains provide inadequate amounts of Omega 3 and Omega 6 in five ounces.