Comparing Nutrients in 100 grams Green Plantains VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Green Plantains	Tomato Puree	Recommended Dietary Allowance
Energy	5.24% 152kcal	1.3% 38kcal	2900kcal per day for Men 19-50 years
Fat	0.072% 0.07g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.025g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.7g	6.9% 9g	130g per day for Men 19-50 years
Sugars	3.16% 2.3g	6.66% 4.83g	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	3.3% 2.38g	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	% 2.45g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 0g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	5% 1.9g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	2.95% 1.65g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Tomato Puree	Recommended Dietary Allowance
Vitamin A	NA	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.44% 0.55mg	9.16% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	9.7% 0.13mg	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	2.75% 11μg	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	11.8% 10.6mg	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	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Tomato Puree	Recommended Dietary Allowance
Calcium	0.2% 2mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	32% 0.29mg	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	22.3% 1.78mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	4.74% 0.11mg	7.35% 0.17mg	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	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	13% 439mg	3400mg per day for Men 19-50 years
Selenium	NA	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	1.65% 61g	2.38% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Plantains VS Tomato Puree per 100 g

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

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

• 100 grams of Green Plantains have 4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.2 times more Vitamin B5, 2.5 times more Vitamin B9 and 1.9 times more Vitamin C than Tomato Puree.
• While 100 g of Canned Tomato Puree contain 2.7 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Green Plantains.

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

• 100 grams of Green Plantains have 1.8 times more Magnesium than Tomato Puree.
• While 100 g of Canned Tomato Puree contain 2.5 times more Copper, 2.4 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus, 2 times more Zinc and 1.4 times more Water than Raw Green Plantains.
• Both Green Plantains and Tomato Puree contain similar levels of Potassium per 100 grams.
• 100 grams of Green Plantains lack sufficient amounts of Zinc
• Both Raw Green Plantains as well as Canned Tomato Puree lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Green Plantains have 4 times more Energy and 4.1 times more Carbohydrate than Tomato Puree.
• While 100 g of Canned Tomato Puree contain 2.1 times more Sugars, 2.3 times more Fructose and 1.3 times more Protein than Raw Green Plantains.
• Both Green Plantains and Tomato Puree offer comparable quantities of Fiber per 100 grams.
• 100 grams of Tomato Puree provide inadequate amounts of Energy
• Both Raw Green Plantains as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.