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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Green Sweet Peppers with Salt	12%	6%	82%

Macro Nutrients

	Tomatoes	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	17.5% 12.7g	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	7.5% 5.44g	8.2% 5.95g	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	% 4.96g	% 6.15g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.6g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	16% 63.5μg	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	60.4% 54.4mg	328% 295mg	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	14.3% 2.14mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	28.7% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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	13.6% 95mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	10% 375g	9.85% 365g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.8 times more Vitamin A and 1.2 times more Vitamin B3 than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.9 times more Vitamin B6 and 5.4 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Vitamin B5, Vitamin B9, Vitamin E and Vitamin K per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Ripe Red Tomatoes have 1.3 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Zinc than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 1.7 times more Iron and 47.6 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Calcium, Copper, Magnesium, Manganese and Water per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Green Sweet Peppers with Salt contain 1.6 times more Carbohydrate than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Sugars, Fructose, Fiber and Protein per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.