Comparing Nutrients in 7 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	8.3% 240kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.5% 58g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	6.16% 4.47g	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	% 3g	% 0g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	12% 0.16mg	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	6.45% 25.8μg	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	50.3% 45.2mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	16.5% 0.15mg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	9.06% 0.21mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	3.7% 137g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.
• Both Boiled Green Plantains as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Boiled Green Plantains as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 7 oz.