Comparing Nutrients in 14 ounces Tomatoes VS Chili Powder

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Chili Powder	14%	34%	52%

Macro Nutrients

	Tomatoes	Chili Powder	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	38.6% 1119kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	58.4% 56.7g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	30.5% 9.77g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	132% 2.1g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	174% 29.7g	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	152% 197g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	39.4% 28.5g	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	23.5% 17g	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	% 8.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 3g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	363% 138g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	95% 53.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Chili Powder	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	654% 5886μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	287% 3.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	288% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	70.5% 3.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	639% 8.3mg	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	27.8% 111μg	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	3.1% 2.78mg	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	1009% 151mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	350% 420μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Chili Powder	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	441% 3.97mg	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	858% 68.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	141% 591mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	293% 6.75mg	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	170% 1191mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	228% 7739mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	759% 11379mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	155% 17mg	11mg per day for Men 19-50 years
Water	10% 375g	1.15% 42.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Chili Powder:

• Raw Ripe Red Tomatoes have 19.6 times more Vitamin C than Chili Powder Spices.
• While Chili Powder Spices contain 35.3 times more Vitamin A, 6.8 times more Vitamin B1, 49.5 times more Vitamin B2, 19.5 times more Vitamin B3, 10 times more Vitamin B5, 26.2 times more Vitamin B6, 1.9 times more Vitamin B9, 70.6 times more Vitamin E and 13.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Chili Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Chili Powder:

• Raw Ripe Red Tomatoes have 8.8 times more Water than Chili Powder Spices.
• While Chili Powder Spices contain 33 times more Calcium, 16.9 times more Copper, 64.1 times more Iron, 13.5 times more Magnesium, 14.9 times more Manganese, 12.5 times more Phosphorus, 8.2 times more Potassium, more Selenium, 573.4 times more Sodium and 25.3 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Chili Powder Spices contain 15.7 times more Energy, 71.4 times more Fat, 87.9 times more Saturated Fat, 177.7 times more Omega 3, 93.4 times more Omega 6, 12.8 times more Carbohydrate, 2.7 times more Sugars, 3.1 times more Fructose, 29 times more Fiber and 15.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Chili Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.