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

Weight per 300 calories

• Red Sweet Peppers: 1154g
• Cooked Ripe Red Tomatoes: 1667g

Red Sweet Peppers have 1.4 times more energy per 100g than Cooked Ripe Red Tomatoes. It has very low energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Red Sweet Peppers or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.57% 3.46g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.15g	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	53.5% 69.6g	51.4% 67g	130g per day for Men 19-50 years
Sugars	67% 48.5g	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	36% 26g	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	% 22.4g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	63.8% 24.2g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	201% 1812μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.62mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.6% 11.3mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	258% 3.36mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16.4% 4.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	133% 531μg	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	1637% 1473mg	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	122% 18.2mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47% 56.5μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	21.8% 0.2mg	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	62% 4.96mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	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	43% 300mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	71.6% 2435mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.15μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	3.08% 46mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	26.2% 2.9mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	28.8% 1064g	42.5% 1572g	3700g per day for Men 19-50 years

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

• Raw Red Sweet Peppers have 4.5 times more Vitamin A, 2.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 2.6 times more Vitamin B6, 2.4 times more Vitamin B9, 3.9 times more Vitamin C, 2 times more Vitamin E and 1.2 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Raw Red Sweet Peppers and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw 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 Red Sweet Peppers vs Cooked Ripe Red Tomatoes:

• Raw Red Sweet Peppers have 1.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.3 times more Calcium, 6.4 times more Copper, 2.3 times more Iron, 1.4 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 7.2 times more Selenium, 4 times more Sodium and 1.5 times more Water than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Cooked Ripe Red Tomatoes have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Red Sweet Peppers have 1.9 times more Fat, 19.4 times more Omega 3, 1.6 times more Omega 6 and 2.1 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Protein than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 300 kcal.
• Both Raw Red Sweet Peppers as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.