Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Baked Yellow Plantains

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Baked Yellow Plantains	4%	1%	95%

Macro Nutrients

	Tomatoes in Juice with Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	63% 82g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	58.4% 42.3g	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	3.6% 2.6g	10.5% 7.6g	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	% 2.46g	% 7.52g	g per day for Men 19-50 years
Sucrose	% 0g	% 27g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	9.92% 89.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	32% 0.42mg	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	3.97% 16μg	26.3% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	36% 32.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.8% 1.17mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	21.3% 25.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	9.7% 0.087mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	14.2% 0.33mg	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	4.8% 33.7mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	5.1% 188g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Baked Yellow Plantains per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs Baked Yellow Plantains:

• 7 ounces of Tomatoes in Juice with Salt have 6.4 times more Vitamin B1 and more Vitamin E than Baked Yellow Plantains.
• While 7 oz of Baked Yellow Plantains contain 2.3 times more Vitamin A, 2.4 times more Vitamin B2, 4.5 times more Vitamin B5, 1.9 times more Vitamin B6, 6.6 times more Vitamin B9, 1.3 times more Vitamin C and 5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Baked Yellow Plantains provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Baked Yellow Plantains have insufficient amounts of Vitamin E
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Baked Yellow Plantains:

• 7 ounces of Tomatoes in Juice with Salt have 11 times more Calcium, 2 times more Iron, 57.5 times more Sodium and 1.7 times more Water than Baked Yellow Plantains.
• While 7 oz of Baked Yellow Plantains contain 4.1 times more Magnesium, 2.4 times more Manganese, 2.2 times more Phosphorus and 2.5 times more Potassium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Baked Yellow Plantains contain similar levels of Copper per seven ounces.
• 7 ounces of Baked Yellow Plantains lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Baked Yellow Plantains lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Baked Yellow Plantains contain 9.7 times more Energy, 11.9 times more Carbohydrate, 8.4 times more Sugars, 2.9 times more Fructose and 1.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Baked Yellow Plantains offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Baked Yellow Plantains provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.