Comparing Nutrients in 1 pound Tomatoes VS Canned Green Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Green Chili Peppers	12%	10%	78%

Macro Nutrients

	Tomatoes	Canned Green Chili Peppers	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	3.87% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	16% 21g	130g per day for Men 19-50 years
Sugars	16.5% 12g	NA	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	7.13% 4g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Green Chili Peppers	Recommended Dietary Allowance
Vitamin A	21% 191μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	17.8% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	61.2% 245μg	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	69% 62mg	172% 155mg	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	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Green Chili Peppers	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	NA	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	15.6% 109mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	15% 513mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	120% 1801mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.4% 423g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Canned Green Chili Peppers:

• Raw Ripe Red Tomatoes have 7 times more Vitamin A and 3.7 times more Vitamin B1 than Canned Green Chili Peppers.
• While Canned Green Chili Peppers contain 1.6 times more Vitamin B2, 1.5 times more Vitamin B6, 3.6 times more Vitamin B9 and 2.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Green Chili Peppers have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Canned Green Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Canned Green Chili Peppers:

• Raw Ripe Red Tomatoes have 2.8 times more Magnesium, 2.2 times more Phosphorus, 2.1 times more Potassium and 1.9 times more Zinc than Canned Green Chili Peppers.
• While Canned Green Chili Peppers contain 3.6 times more Calcium, 4.9 times more Iron and 79.4 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Green Chili Peppers have similar amounts of Water per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Canned Green Chili Peppers have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 1.2 times more Protein than Canned Green Chili Peppers.
• While Canned Green Chili Peppers contain 1.4 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Green Chili Peppers have similar amounts of Carbohydrate per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Canned Green Chili Peppers have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.