Comparing Nutrients in 100 grams Bananas VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Bananas	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.07% 89kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	17% 12.2g	4.86% 3.52g	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	6.7% 4.85g	2.6% 1.88g	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	% 5g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 0.02g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	2.63% 1g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Bananas	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.68% 0.33mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	1.25% 5μg	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	9.67% 8.7mg	8.78% 7.9mg	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	0.67% 0.1mg	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0.5% 5mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	8.67% 0.078mg	12.4% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	3.25% 0.26mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	2.57% 0.059mg	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	3.14% 22mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	1.36% 0.15mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.02% 75g	2.47% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Bananas vs Stewed Canned Tomatoes:

• Raw Bananas have 2.1 times more Vitamin B2, 2.9 times more Vitamin B5, 21.6 times more Vitamin B6 and 4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3 times more Vitamin A, 1.5 times more Vitamin B1, 8.3 times more Vitamin E and 4.8 times more Vitamin K than Raw Bananas.
• Both Raw Bananas and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin C per 100 g.
• Both Raw Bananas as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Bananas vs Stewed Canned Tomatoes:

• Raw Bananas have 2.3 times more Magnesium, 4.6 times more Manganese, 1.7 times more Potassium and 1.7 times more Selenium than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 6.8 times more Calcium, 1.4 times more Copper, 5.1 times more Iron and 221 times more Sodium than Raw Bananas.
• Both Raw Bananas and Stewed Canned Ripe Red Tomatoes have similar amounts of Phosphorus, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Bananas have 3.4 times more Energy, 9 times more Omega 3, 3.7 times more Carbohydrate, 3.5 times more Sugars, 2.6 times more Fructose and 2.6 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Raw Bananas and Stewed Canned Ripe Red Tomatoes have similar amounts of Protein per 100 g.
• Both Raw Bananas as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.