Comparing Nutrients in 1 kilogram Red Sweet Peppers VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Red Sweet Peppers	13%	9%	78%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Red Sweet Peppers	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	8.97% 260kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	31% 40g	130g per day for Men 19-50 years
Sugars	58% 42g	34.3% 25g	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	31% 22.6g	18% 13g	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	% 19.4g	% 12g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	55.3% 21g	18.4% 7g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	174% 1570μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.8mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.4% 3.17mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	224% 2.9mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.2% 4.27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	115% 460μg	32.5% 130μg	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	1419% 1277mg	253% 228mg	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	105% 16mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	7% 70mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	83.3% 0.75mg	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	53.8% 4.3mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	45.7% 1.05mg	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	37% 260mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	62% 2110mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	25% 922g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Red Sweet Peppers vs Cooked Ripe Red Tomatoes:

• Raw Red Sweet Peppers have 6.5 times more Vitamin A, 1.5 times more Vitamin B1, 3.9 times more Vitamin B2, 1.8 times more Vitamin B3, 2.5 times more Vitamin B5, 3.7 times more Vitamin B6, 3.5 times more Vitamin B9, 5.6 times more Vitamin C, 2.8 times more Vitamin E and 1.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Raw Red Sweet Peppers as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Red Sweet Peppers vs Cooked Ripe Red Tomatoes:

• Raw Red Sweet Peppers have 1.3 times more Magnesium and 1.8 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Calcium, 4.4 times more Copper and 1.6 times more Iron than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Cooked Ripe Red Tomatoes have similar amounts of Manganese, Phosphorus, Potassium and Water per 1 kg.
• Both Raw Red Sweet Peppers as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Red Sweet Peppers have 28 times more Omega 3, 1.5 times more Carbohydrate, 1.7 times more Sugars, 1.7 times more Fructose and 3 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Raw Red Sweet Peppers and Cooked Ripe Red Tomatoes have similar amounts of Protein per 1 kg.
• Both Raw Red Sweet Peppers as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.