Comparing Nutrients in 300 calories Cooked Chopped Frozen Red Sweet Peppers VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Cooked Chopped Frozen Red Sweet Peppers: 1875g
• Cooked Ripe Red Tomatoes: 1667g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Cooked Chopped Frozen Red Sweet Peppers or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Red Sweet Peppers	20%	9%	71%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cooked Chopped Frozen Red Sweet Peppers	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.38g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	9.93% 1.7g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.7% 62g	51.4% 67g	130g per day for Men 19-50 years
Sugars	74% 53.6g	57.2% 41.5g	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	NA	30% 22g	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	NA	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	32% 18g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Red Sweet Peppers	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	200% 1800μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.7% 0.96mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.63% 0.43mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47% 188μg	54% 217μg	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	858% 773mg	422% 380mg	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	135% 20.3mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53% 63.8μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Red Sweet Peppers	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	15% 150mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	139% 1.25mg	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	122% 9.75mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	31.3% 131mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	76% 1.75mg	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	35% 244mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	8.52% 0.94mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	48% 1776g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Chopped Frozen Red Sweet Peppers vs Cooked Ripe Red Tomatoes:

• Boiled Chopped Frozen Red Sweet Peppers have 4.5 times more Vitamin A, 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.5 times more Vitamin B6, 2 times more Vitamin C, 2.2 times more Vitamin E and 1.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 5 times more Vitamin B5 than Boiled Chopped Frozen Red Sweet Peppers.
• Both Boiled Chopped Frozen Red Sweet Peppers and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B9 per 300 kcal.
• Both Boiled Chopped Frozen Red Sweet Peppers as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Chopped Frozen Red Sweet Peppers vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 1.5 times more Copper, 1.9 times more Phosphorus, 2.7 times more Potassium, 2.2 times more Selenium, 2.4 times more Sodium and 2.5 times more Zinc than Boiled Chopped Frozen Red Sweet Peppers.
• Both Boiled Chopped Frozen Red Sweet Peppers and Cooked Ripe Red Tomatoes have similar amounts of Calcium, Iron, Magnesium, Manganese and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Chopped Frozen Red Sweet Peppers have 1.8 times more Fat, 5.1 times more Omega 3, 2.4 times more Omega 6, 1.3 times more Sugars and 1.3 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Boiled Chopped Frozen Red Sweet Peppers and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled Chopped Frozen Red Sweet Peppers as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.