Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Green Sweet Peppers	15%	7%	78%

Macro Nutrients

	Tomatoes in Juice with Salt	Green Sweet Peppers	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	14% 18.4g	130g per day for Men 19-50 years
Sugars	14% 10g	13% 9.53g	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	7.17% 5.2g	6.13% 4.45g	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	% 4.92g	% 4.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.44g	g per day for Men 19-50 years
Fiber	20% 7.54g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	6.1% 3.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	9.92% 39.7μg	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	55.6% 50mg	355% 319mg	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	15.6% 2.34mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Green Sweet Peppers	Recommended Dietary Allowance
Calcium	13% 131mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	0.2% 7.94μg	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	28.3% 2.26mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	21% 0.48mg	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	9.64% 67.5mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	10% 376g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Green Sweet Peppers per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Green Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Green Sweet Peppers:

• 14 ounces of Tomatoes in Juice with Salt have 10.1 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.6 times more Vitamin E than Green Sweet Peppers.
• While 14 oz of Raw Green Sweet Peppers contain 2 times more Vitamin B6, 6.4 times more Vitamin C and 2.8 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Green Sweet Peppers:

• 14 ounces of Tomatoes in Juice with Salt have 3.3 times more Calcium, 1.7 times more Iron and 38.3 times more Sodium than Green Sweet Peppers.
• While 14 oz of Raw Green Sweet Peppers contain 1.3 times more Copper and 1.8 times more Manganese than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Green Sweet Peppers contain similar levels of Magnesium, Phosphorus, Potassium and Water per 14 ounces.
• 14 ounces of Green Sweet Peppers lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Green Sweet Peppers lack sufficient amounts of Fluoride, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Green Sweet Peppers contain 1.3 times more Carbohydrate than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Green Sweet Peppers offer comparable quantities of Sugars and Fiber per 14 ounces.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Green Sweet Peppers provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.