Comparing Nutrients in 500 calories Yellow Sweet Peppers VS Stewed Canned Tomatoes

Weight per 500 calories

• Yellow Sweet Peppers: 1852g
• Stewed Canned Tomatoes: 1923g

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 Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Peppers	13%	6%	81%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Yellow Sweet Peppers	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	NA	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	92% 119g	130g per day for Men 19-50 years
Sugars	NA	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	44% 16.7g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	33% 18.5g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Peppers	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	20.6% 185μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.2% 0.52mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	25% 0.33mg	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	24% 96μg	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	169% 152mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Peppers	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	20.4% 204mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	239% 2.15mg	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	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	49.3% 1.13mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	115% 3926mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	2.47% 37mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	28.6% 3.15mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	46% 1704g	47.6% 1760g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Yellow Sweet Peppers vs Stewed Canned Tomatoes:

• Raw Yellow Sweet Peppers have 1.2 times more Vitamin B3, 1.4 times more Vitamin B5, 9.5 times more Vitamin B6, 5 times more Vitamin B9 and 22.4 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.7 times more Vitamin B1 and 1.5 times more Vitamin B2 than Raw Yellow Sweet Peppers.
• Both Raw Yellow Sweet Peppers and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin A per 500 kcal.
• Both Raw Yellow Sweet Peppers as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Yellow Sweet Peppers vs Stewed Canned Tomatoes:

• Raw Yellow Sweet Peppers have 1.9 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.2 times more Calcium, 3 times more Iron, 2.1 times more Selenium and 114.8 times more Sodium than Raw Yellow Sweet Peppers.
• Both Raw Yellow Sweet Peppers and Stewed Canned Ripe Red Tomatoes have similar amounts of Copper, Magnesium, Phosphorus, Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Raw Yellow Sweet Peppers and Stewed Canned Ripe Red Tomatoes have similar amounts of macro-nutrients per 500 kcal
• Both Raw Yellow Sweet Peppers and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Raw Yellow Sweet Peppers as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.