Comparing Nutrients in 7 ounces Green Plantains VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Green Plantains	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.4% 302kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	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	56% 72.8g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	6.27% 4.54g	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	2.8% 2.02g	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	% 2.16g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	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	16.5% 0.2mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	14% 55.6μg	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	44.5% 40mg	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	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	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	18.6% 1.5mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	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	8.8% 61.5mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	NA	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	3.25% 0.36mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	3.28% 121g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Green Plantains vs Cooked Ripe Red Tomatoes:

• Raw Green Plantains have 2.8 times more Vitamin B1, 4.5 times more Vitamin B2, 4.1 times more Vitamin B5 and 2.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Raw Green Plantains and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per 7 oz.

Comparing minerals per 7 ounces for Green Plantains vs Cooked Ripe Red Tomatoes:

• Raw Green Plantains have 1.5 times more Copper, 4.6 times more Magnesium, 2 times more Potassium and 1.3 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 5.5 times more Calcium and 1.5 times more Water than Raw Green Plantains.
• Both Raw Green Plantains and Cooked Ripe Red Tomatoes have similar amounts of Iron, Manganese and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Green Plantains have 8.4 times more Energy, 9.1 times more Carbohydrate, 3.1 times more Fiber and 1.3 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Fructose than Raw Green Plantains.
• Both Raw Green Plantains and Cooked Ripe Red Tomatoes have similar amounts of Sugars per 7 oz.
• Both Raw Green Plantains as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Glucose and Sucrose in 7 oz.