Comparing Nutrients in 1 kilogram Boiled Green Sweet Peppers VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Sweet Peppers	11%	6%	83%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Green Sweet Peppers	Tomatoes	Recommended Dietary Allowance
Energy	9.66% 280kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	30% 39g	130g per day for Men 19-50 years
Sugars	44% 32g	36.3% 26.3g	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	20.7% 15g	19% 13.7g	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	% 15.5g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0g	g per day for Men 19-50 years
Fiber	31.6% 12g	31.6% 12g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Sweet Peppers	Tomatoes	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.77mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40% 160μg	37.5% 150μg	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	827% 744mg	152% 137mg	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	33.3% 5mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Sweet Peppers	Tomatoes	Recommended Dietary Allowance
Calcium	9% 90mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	57.5% 4.6mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	49.6% 1.14mg	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	25.7% 180mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25% 919g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Green Sweet Peppers vs Tomatoes:

• Boiled and Drained Green Sweet Peppers have 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.9 times more Vitamin B6, 5.4 times more Vitamin C and 1.2 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Vitamin A than Boiled and Drained Green Sweet Peppers.
• Both Boiled and Drained Green Sweet Peppers and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E per 1 kg.
• Both Boiled and Drained Green Sweet Peppers as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Green Sweet Peppers vs Tomatoes:

• Boiled and Drained Green Sweet Peppers have 1.7 times more Iron than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Zinc than Boiled and Drained Green Sweet Peppers.
• Both Boiled and Drained Green Sweet Peppers and Raw Ripe Red Tomatoes have similar amounts of Calcium, Copper, Magnesium, Manganese and Water per 1 kg.
• Both Boiled and Drained Green Sweet Peppers as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Green Sweet Peppers have 1.7 times more Carbohydrate and 1.2 times more Sugars than Raw Ripe Red Tomatoes.
• Both Boiled and Drained Green Sweet Peppers and Raw Ripe Red Tomatoes have similar amounts of Fructose, Fiber and Protein per 1 kg.
• Both Boiled and Drained 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 1 kg.