Comparing Nutrients in 1 pound Tomatoes VS Cooked Chopped Frozen Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Tomatoes	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	2.4% 0.41g	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	13.6% 17.7g	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	10.7% 4.1g	38g per day for Men 19-50 years
Protein	7.13% 4g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	21% 191μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	37.7% 0.49mg	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	11.3% 45.4μg	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	208% 187mg	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	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	22% 0.2mg	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	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	19% 0.44mg	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	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Cooked Chopped Frozen Green Sweet Peppers:

• Raw Ripe Red Tomatoes have 2.8 times more Vitamin A, 3.9 times more Vitamin B5 and 1.5 times more Vitamin B9 than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6 and 3 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Cooked Chopped Frozen Green Sweet Peppers:

• Raw Ripe Red Tomatoes have 1.3 times more Calcium, 1.3 times more Copper, 1.6 times more Magnesium, 1.8 times more Phosphorus, 3.3 times more Potassium and 3.4 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 1.9 times more Iron than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Manganese and Water per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 1.3 times more Fiber than Boiled Chopped Frozen Green Sweet Peppers.
• Both Raw Ripe Red Tomatoes and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Carbohydrate and Protein per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.