Comparing Nutrients in 500 calories Yellow Sweet Peppers VS Tomatillos

Weight per 500 calories

• Yellow Sweet Peppers: 1852g
• Tomatillos: 1563g

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

Which food has more nutrients per 500 calories - Yellow Sweet Peppers or Tomatillos?

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Peppers	13%	6%	81%
Tomatillos	11%	25%	64%

Macro Nutrients

	Yellow Sweet Peppers	Tomatillos	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	6.8% 2.17g	32g per day for Men 19-50 years
Omega 3	NA	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	84.7% 61.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	44% 16.7g	78% 29.7g	38g per day for Men 19-50 years
Protein	33% 18.5g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Peppers	Tomatillos	Recommended Dietary Allowance
Vitamin A	20.6% 185μg	10.4% 94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.2% 0.52mg	57.3% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	47% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	28.4% 8.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	120% 481μg	27.3% 109μg	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	3776% 3398mg	203% 183mg	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	NA	39.6% 5.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	132% 158μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Peppers	Tomatillos	Recommended Dietary Allowance
Calcium	20.4% 204mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	137% 1.23mg	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	106% 8.5mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	104% 2.4mg	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	63.5% 444mg	87% 609mg	700mg per day for Men 19-50 years
Potassium	115% 3926mg	123% 4188mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	14.2% 7.8μg	55μg per day for Men 19-50 years
Sodium	2.47% 37mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	28.6% 3.15mg	31.3% 3.44mg	11mg per day for Men 19-50 years
Water	46% 1704g	38.7% 1432g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Yellow Sweet Peppers vs Tomatillos:

• Raw Yellow Sweet Peppers have 2 times more Vitamin A, 1.3 times more Vitamin B5, 3.6 times more Vitamin B6, 4.4 times more Vitamin B9 and 18.6 times more Vitamin C than Raw Tomatillos.
• While Raw Tomatillos contain 1.3 times more Vitamin B1 and 1.8 times more Vitamin B3 than Raw Yellow Sweet Peppers.
• Both Raw Yellow Sweet Peppers and Raw Tomatillos have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Yellow Sweet Peppers as well as Raw Tomatillos have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Yellow Sweet Peppers vs Tomatillos:

• Raw Yellow Sweet Peppers have 1.9 times more Calcium and 1.6 times more Copper than Raw Tomatillos.
• While Raw Tomatillos contain 1.4 times more Magnesium, 1.4 times more Phosphorus and 1.4 times more Selenium than Raw Yellow Sweet Peppers.
• Both Raw Yellow Sweet Peppers and Raw Tomatillos have similar amounts of Iron, Manganese, Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Yellow Sweet Peppers have 1.3 times more Carbohydrate and 1.2 times more Protein than Raw Tomatillos.
• While Raw Tomatillos contain 4.1 times more Fat, 3.8 times more Saturated Fat and 1.8 times more Fiber than Raw Yellow Sweet Peppers.
• Both Raw Yellow Sweet Peppers and Raw Tomatillos have similar amounts of Energy per 500 kcal.
• Both Raw Yellow Sweet Peppers as well as Raw Tomatillos have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.