Comparing Nutrients in 500 calories Red Sweet Peppers VS Tomatoes

Weight per 500 calories

• Red Sweet Peppers: 1923g
• Tomatoes: 2778g

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

Which food has more nutrients per 500 calories - Red Sweet Peppers or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Red Sweet Peppers	13%	9%	78%
Tomatoes	17%	9%	74%

Macro Nutrients

	Red Sweet Peppers	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.95% 5.77g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	3.55% 1.13g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	67.3% 1.08g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.2% 116g	83% 108g	130g per day for Men 19-50 years
Sugars	111% 80.8g	101% 73g	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	60% 43.5g	52.5% 38g	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	% 37.3g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	106% 40.4g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	34% 19g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Tomatoes	Recommended Dietary Allowance
Vitamin A	335% 3019μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.5% 1.04mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.63mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	430% 5.6mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	27.4% 8.2μg	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	221% 885μg	104% 417μg	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	2729% 2456mg	423% 381mg	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	203% 30.4mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.5% 94μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Tomatoes	Recommended Dietary Allowance
Calcium	13.5% 135mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	103% 8.27mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	138% 3.17mg	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	71.4% 500mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	119% 4058mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.92μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	43.7% 4.8mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	48% 1773g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Red Sweet Peppers vs Tomatoes:

• Raw Red Sweet Peppers have 2.6 times more Vitamin A, 3.1 times more Vitamin B2, 2.5 times more Vitamin B5, 2.5 times more Vitamin B6, 2.1 times more Vitamin B9, 6.5 times more Vitamin C and 2 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Vitamin B7 and 2.3 times more Vitamin K than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Raw Red Sweet Peppers as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Red Sweet Peppers vs Tomatoes:

• Raw Ripe Red Tomatoes contain 2.1 times more Calcium, 5 times more Copper, 1.3 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium, 1.8 times more Sodium and 1.5 times more Water than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Raw Ripe Red Tomatoes have similar amounts of Iron and Zinc per 500 kcal.
• Both Raw Red Sweet Peppers as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Red Sweet Peppers have 12.9 times more Omega 3 and 1.2 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Protein than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Sugars and Fructose per 500 kcal.
• Both Raw Red Sweet Peppers as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.