Comparing Nutrients in 7 ounces Boiled Green Plantains VS Tomato Paste

Macros Ratio

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

Macro Nutrients

	Boiled Green Plantains	Tomato Paste	Recommended Dietary Allowance
Energy	8.3% 240kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.5% 58g	29% 37.5g	130g per day for Men 19-50 years
Sugars	6.16% 4.47g	33.3% 24g	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	0.96% 0.69g	16% 11.6g	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	% 0.75g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 3g	% 0.6g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Tomato Paste	Recommended Dietary Allowance
Vitamin A	NA	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	24% 95μg	5.95% 24μg	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	20% 18mg	48.3% 43.5mg	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	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Tomato Paste	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	80.5% 0.72mg	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	7.44% 0.6mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	26% 0.6mg	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	6.8% 47.6mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	3.7% 137g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Plantains VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Green Plantains versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Green Plantains vs Tomato Paste:

• 7 ounces of Boiled Green Plantains have 2.7 times more Vitamin B5 and 4 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 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.
• Both Boiled Green Plantains and Tomato Paste provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.

Comparing minerals per 7 ounces for Boiled Green Plantains vs Tomato Paste:

• 7 oz of Canned Tomato Paste contain 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.
• 7 ounces of Boiled Green Plantains lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Green Plantains have 1.5 times more Energy and 1.5 times more Carbohydrate than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 5.4 times more Sugars, 16.7 times more Fructose, 1.6 times more Fiber and 4 times more Protein than Boiled Green Plantains.
• 7 ounces of Boiled Green Plantains provide inadequate amounts of Protein
• Both Boiled Green Plantains as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.