Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Fried Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Fried Green Plantains	2%	34%	64%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Fried Green Plantains	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	21% 613kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	23% 7.32g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	26.7% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	27.4% 4.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	75% 98g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	9.94% 7.2g	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	3.6% 2.6g	1.8% 1.3g	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	% 2.34g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.7g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	13.2% 119μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	40.3% 0.52mg	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	6.45% 25.8μg	7.44% 29.8μg	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	50.3% 45.2mg	7.5% 6.75mg	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	7.4% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Fried Green Plantains	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	40.4% 0.36mg	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	17% 1.35mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	16.2% 0.37mg	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	7.94% 55.6mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	5.06% 187g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Fried Green Plantains per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Fried Green Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Fried Green Plantains:

• 7 ounces of Cooked Ripe Red Tomatoes have 6.7 times more Vitamin C than Fried Green Plantains.
• While 7 oz of Fried Green Plantains contain 2.5 times more Vitamin A, 1.3 times more Vitamin B1, 4.6 times more Vitamin B2, 1.5 times more Vitamin B3, 3 times more Vitamin B5 and 3.3 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Fried Green Plantains provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Fried Green Plantains:

• 7 ounces of Cooked Ripe Red Tomatoes have 2.6 times more Water than Fried Green Plantains.
• While 7 oz of Fried Green Plantains contain 2.4 times more Copper, 6.4 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Fried Green Plantains contain similar levels of Iron per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Zinc
• Both Cooked Ripe Red Tomatoes as well as Fried Green Plantains lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Fried Green Plantains contain 17.2 times more Energy, 107.4 times more Fat, 246 times more Saturated Fat, 107.5 times more Omega 3, 55.9 times more Omega 6, 12.3 times more Carbohydrate, 1.5 times more Sugars, 5 times more Fiber and 1.6 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein