Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Frozen Chopped Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Frozen Chopped Red Sweet Peppers	18%	8%	74%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	2.4% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	16.7% 6.35g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	7.65% 4.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	53.4% 480μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	42% 0.54mg	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	8.93% 35.7μg	14% 55.6μg	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	27.3% 24.6mg	259% 233mg	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	NA	32.5% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	23.4% 0.21mg	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	13% 1.03mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	20% 0.46mg	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	7.94% 55.6mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	10% 374g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Frozen Chopped Red Sweet Peppers per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Frozen Chopped Red Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Tomatoes with Green Chilies vs Frozen Chopped Red Sweet Peppers:

• 14 ounces of Canned Tomatoes with Green Chilies have 4.9 times more Vitamin B5 than Frozen Chopped Red Sweet Peppers.
• While 14 oz of Frozen Chopped Red Sweet Peppers, Unprepared contain 6.1 times more Vitamin A, 2 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 9.5 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 14 ounces of Frozen Chopped Red Sweet Peppers have insufficient amounts of Vitamin B5
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Frozen Chopped Red Sweet Peppers, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Frozen Chopped Red Sweet Peppers:

• 14 ounces of Canned Tomatoes with Green Chilies have 2.2 times more Calcium, 1.7 times more Copper, 1.4 times more Magnesium and 80.2 times more Sodium than Frozen Chopped Red Sweet Peppers.
• While 14 oz of Frozen Chopped Red Sweet Peppers, Unprepared contain 2.4 times more Iron than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Frozen Chopped Red Sweet Peppers contain similar levels of Manganese, Potassium and Water per 14 ounces.
• 14 ounces of Frozen Chopped Red Sweet Peppers lack sufficient amounts of Calcium and Magnesium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Frozen Chopped Red Sweet Peppers, Unprepared lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• Both Canned Red Ripe Tomatoes with Green Chilies and Frozen Chopped Red Sweet Peppers, Unprepared have similar amounts of macro-nutrients per 14 oz
• Both Canned Tomatoes with Green Chilies and Frozen Chopped Red Sweet Peppers offer comparable quantities of Carbohydrate per 14 ounces.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Frozen Chopped Red Sweet Peppers, Unprepared provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.