Comparing Nutrients in 7 ounces Tomato Juice with Salt VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Tomato Juice with Salt	Boiled Green Plantains	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7g	44.5% 58g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	6.16% 4.47g	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	3.64% 2.64g	0.96% 0.69g	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	% 2.5g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 0g	% 3g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3% 1.7g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.35% 1.34mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	33.6% 0.44mg	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	9.92% 39.7μg	24% 95μg	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	155% 139mg	20% 18mg	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	4.23% 0.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	2% 20mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	17.6% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.7μg	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	9.67% 0.77mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	9.4% 0.22mg	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	5.4% 37.7mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	5.05% 187g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Boiled Green Plantains per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Juice with Salt vs Boiled Green Plantains:

• 7 ounces of Tomato Juice with Salt have 2 times more Vitamin B1, 1.7 times more Vitamin B3 and 7.7 times more Vitamin C than Boiled Green Plantains.
• While 7 oz of Boiled Green Plantains contain 3.1 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.7 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Green Plantains provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K

Comparing minerals per 7 ounces for Tomato Juice with Salt vs Boiled Green Plantains:

• 7 ounces of Tomato Juice with Salt have 1.3 times more Iron, 126.5 times more Sodium and 1.4 times more Water than Boiled Green Plantains.
• While 7 oz of Boiled Green Plantains contain 1.9 times more Copper, 2.5 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Potassium than Canned Tomato Juice with Salt.
• Both Canned Tomato Juice with Salt as well as Boiled Green Plantains lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Green Plantains contain 7.1 times more Energy, 8.3 times more Carbohydrate and 6.5 times more Fiber than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Green Plantains offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Energy and Fiber
• Both Canned Tomato Juice with Salt as well as Boiled Green Plantains provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.