Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Green Plantains	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	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	9.45% 12.3g	44.5% 58g	130g per day for Men 19-50 years
Sugars	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 3g	g per day for Men 19-50 years
Fiber	5.22% 2g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	2% 18μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	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	2.5% 9.92μg	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	17.4% 15.7mg	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	11% 1.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	17.6% 0.16mg	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	33% 2.64mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	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	5.67% 39.7mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.9% 182g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Boiled Green Plantains per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes vs Boiled Green Plantains:

• 7 ounces of Stewed Canned Tomatoes have 1.8 times more Vitamin B3 than Boiled Green Plantains.
• While 7 oz of Boiled Green Plantains contain 1.9 times more Vitamin B2, 3.3 times more Vitamin B5, 12.9 times more Vitamin B6, 9.6 times more Vitamin B9 and 1.6 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Green Plantains provide similar amounts of Vitamin B1 and Vitamin C per seven ounces.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Boiled Green Plantains:

• 7 ounces of Stewed Canned Tomatoes have 11.3 times more Calcium, 1.4 times more Copper, 4.4 times more Iron, 110.5 times more Sodium and 1.3 times more Water than Boiled Green Plantains.
• While 7 oz of Boiled Green Plantains contain 2.3 times more Magnesium, 1.8 times more Manganese and 1.4 times more Potassium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Green Plantains contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Boiled Green Plantains lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled Green Plantains lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 1.6 times more Sugars and 5.4 times more Fructose than Boiled Green Plantains.
• While 7 oz of Boiled Green Plantains contain 4.7 times more Energy, 4.7 times more Carbohydrate and 2.6 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled Green Plantains provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.