Comparing Nutrients in 1 pound Tomatoes VS White Pepper

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
White Pepper	12%	6%	82%

Macro Nutrients

	Tomatoes	White Pepper	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	46.3% 1343kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	8.87% 2.84g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	NA	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	239% 311g	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	313% 119g	38g per day for Men 19-50 years
Protein	7.13% 4g	84.2% 47g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	White Pepper	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	35% 0.45mg	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	106% 95mg	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	White Pepper	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	120% 1202mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	459% 4.13mg	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	811% 65mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	848% 19.5mg	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	114% 798mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	9.74% 331mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	46.6% 5.13mg	11mg per day for Men 19-50 years
Water	11.6% 429g	1.4% 52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs White Pepper:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.7 times more Vitamin B1, 2.8 times more Vitamin B3 and 1.5 times more Vitamin B9 than White Pepper Spices.
• While White Pepper Spices contain 6.6 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as White Pepper Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs White Pepper:

• Raw Ripe Red Tomatoes have 3.2 times more Potassium and 8.3 times more Water than White Pepper Spices.
• While White Pepper Spices contain 26.5 times more Calcium, 15.4 times more Copper, 53 times more Iron, 8.2 times more Magnesium, 37.7 times more Manganese, 7.3 times more Phosphorus, more Selenium and 6.6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• White Pepper Spices contain 16.4 times more Energy, 10.6 times more Fat, 22.4 times more Saturated Fat, 17.6 times more Carbohydrate, 21.8 times more Fiber and 11.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as White Pepper Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.