Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Boiled Green Plantains	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	5.53% 7.2g	44.5% 58g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	NA	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	4.47% 18μg	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	13.7% 12.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	6.45% 0.52mg	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	11.4% 0.26mg	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	3.97% 27.8mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	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: Canned Tomatoes with Green Chilies VS Boiled Green Plantains per 7 oz

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

• 7 ounces of Canned Tomatoes with Green Chilies have 1.6 times more Vitamin B3 than Boiled Green Plantains.
• While 7 oz of Boiled Green Plantains contain 1.5 times more Vitamin B1, 3.4 times more Vitamin B2, 2.6 times more Vitamin B5, 2.1 times more Vitamin B6, 5.3 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2

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

• 7 ounces of Canned Tomatoes with Green Chilies have 6.7 times more Calcium, 1.2 times more Manganese, 200.5 times more Sodium and 1.4 times more Water than Boiled Green Plantains.
• While 7 oz of Boiled Green Plantains contain 2.5 times more Magnesium, 1.7 times more Phosphorus and 2.7 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Green Plantains contain similar levels of Copper and Iron per seven ounces.
• 7 ounces of Boiled Green Plantains lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled Green Plantains lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Green Plantains contain 8.1 times more Energy and 8.1 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled Green Plantains provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.