Comparing Nutrients in 14 ounces Green Sweet Peppers VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Green Sweet Peppers	15%	7%	78%
Tomatoes	17%	9%	74%

Macro Nutrients

	Green Sweet Peppers	Tomatoes	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	12% 15.4g	130g per day for Men 19-50 years
Sugars	13% 9.53g	14.4% 10.4g	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	6.13% 4.45g	7.5% 5.44g	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	% 4.6g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 0g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	6.1% 3.4g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Green Sweet Peppers	Tomatoes	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	15% 59.5μg	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	355% 319mg	60.4% 54.4mg	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	9.8% 1.47mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Sweet Peppers	Tomatoes	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	0.23% 9.13μg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	19.7% 0.45mg	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	11.3% 79.4mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	10% 373g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Green Sweet Peppers vs Tomatoes:

• Raw Green Sweet Peppers have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.8 times more Vitamin B6 and 5.9 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.3 times more Vitamin A, more Vitamin B7, 1.5 times more Vitamin B9 and 1.5 times more Vitamin E than Raw Green Sweet Peppers.
• Both Raw Green Sweet Peppers and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3, Vitamin B5 and Vitamin K per 14 oz.
• Both Raw Green Sweet Peppers as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Green Sweet Peppers vs Tomatoes:

• Raw Green Sweet Peppers have 1.3 times more Iron than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Potassium and 1.3 times more Zinc than Raw Green Sweet Peppers.
• Both Raw Green Sweet Peppers and Raw Ripe Red Tomatoes have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus and Water per 14 oz.
• Both Raw Green Sweet Peppers as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride and Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Sweet Peppers have 1.4 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Green Sweet Peppers and Raw Ripe Red Tomatoes have similar amounts of Carbohydrate, Sugars, Fructose and Protein per 14 oz.
• Both Raw Green Sweet Peppers as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.