Comparing Nutrients in 300 calories Tomatoes in Juice with Salt VS Cooked Chopped Frozen Green Sweet Peppers

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Cooked Chopped Frozen Green Sweet Peppers: 1667g

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

Which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Cooked Chopped Frozen Green Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Tomatoes in Juice with Salt	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	8.82% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	50% 65g	130g per day for Men 19-50 years
Sugars	66% 48g	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	34% 24.6g	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	% 23.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	94% 35.6g	39.5% 15g	38g per day for Men 19-50 years
Protein	26.5% 15g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	27.8% 250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	7.67% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	138% 1.8mg	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	37.5% 150μg	41.7% 167μg	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	263% 236mg	763% 687mg	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	73.8% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	62% 619mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	81.5% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	134% 10.7mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	27.8% 117mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	70.3% 1.6mg	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	45.5% 319mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	4.44% 66.7mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	48% 1777g	42.7% 1578g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes in Juice with Salt vs Cooked Chopped Frozen Green Sweet Peppers:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.5 times more Vitamin A, 12.7 times more Vitamin B1, 2 times more Vitamin B2 and 5.7 times more Vitamin B5 than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 1.4 times more Vitamin B3 and 2.9 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes in Juice with Salt vs Cooked Chopped Frozen Green Sweet Peppers:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 4.6 times more Calcium, 1.3 times more Copper, 1.2 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus, 3 times more Potassium, 3.9 times more Selenium, 32.3 times more Sodium and 2.7 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 1.3 times more Manganese than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.6 times more Fat, 1.2 times more Omega 6 and 2.4 times more Fiber than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 2 times more Omega 3 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.