Comparing Nutrients in 7 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	10.4% 302kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	6.27% 4.54g	7.2% 5.2g	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	2.8% 2.02g	3.75% 2.7g	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	% 2.5g	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	6.27% 2.4g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Tomatoes	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	9.84% 0.23mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.28% 121g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 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 7 oz.