Comparing Nutrients in 100 grams Green Plantains VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Green Plantains	Tomato Paste	Recommended Dietary Allowance
Energy	5.24% 152kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	0.072% 0.07g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.025g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.7g	14.5% 19g	130g per day for Men 19-50 years
Sugars	3.16% 2.3g	16.8% 12g	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	1.4% 1.02g	8.07% 5.85g	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	% 1.1g	% 5.75g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 0.3g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	7.7% 4.32g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Tomato Paste	Recommended Dietary Allowance
Vitamin A	NA	8.44% 76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.44% 0.55mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	2.84% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	16.6% 0.22mg	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	7% 28μg	3% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.4% 20mg	24.3% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.5% 11.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Tomato Paste	Recommended Dietary Allowance
Calcium	0.2% 2mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	40.6% 0.37mg	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	9.38% 0.75mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	4.74% 0.11mg	13% 0.3mg	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	4.43% 31mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	NA	9.64% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	1.65% 61g	2% 73.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Plantains VS Tomato Paste per 100 g

Compare the macro and micronutrient content in 100 g of Green Plantains versus 100 g of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Green Plantains vs Tomato Paste:

• 100 grams of Green Plantains have 1.7 times more Vitamin B1, 3.7 times more Vitamin B5 and 2.3 times more Vitamin B9 than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 1.5 times more Vitamin B2, 5.6 times more Vitamin B3 and 3.1 times more Vitamin B6 than Raw Green Plantains.
• Both Green Plantains and Tomato Paste provide similar amounts of Vitamin C per 100 grams.

Comparing minerals per 100 grams for Green Plantains vs Tomato Paste:

• 100 g of Canned Tomato Paste contain 18 times more Calcium, 3.1 times more Copper, 4 times more Iron, 2.8 times more Manganese, 2.7 times more Phosphorus, 2.4 times more Potassium, 29.5 times more Sodium and 3.5 times more Zinc than Raw Green Plantains.
• Both Green Plantains and Tomato Paste contain similar levels of Magnesium per 100 grams.
• 100 grams of Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Green Plantains have 1.9 times more Energy and 1.9 times more Carbohydrate than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 5.3 times more Sugars, 5.7 times more Fructose, 1.9 times more Fiber and 3.5 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.