Comparing Nutrients in 500 calories Chili Powder VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Chili Powder: 177g
• Cooked Ripe Red Tomatoes: 2778g

Chili Powder has 15.7 times more energy per 100g than Cooked Ripe Red Tomatoes. It has high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Chili Powder or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Chili Powder	14%	34%	52%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Chili Powder	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.3g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.37g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	59% 0.95g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	78% 13.3g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.8% 88g	85.7% 111g	130g per day for Men 19-50 years
Sugars	17.6% 12.7g	95% 69g	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	10.5% 7.6g	50% 36.4g	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	% 3.8g	% 32.8g	g per day for Men 19-50 years
Sucrose	% 1.35g	% 0g	g per day for Men 19-50 years
Fiber	162% 61.7g	51% 19.4g	38g per day for Men 19-50 years
Protein	42.6% 24g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Chili Powder	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	292% 2629μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.67mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.57mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	286% 3.7mg	169% 2.2mg	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	12.4% 49.6μg	90% 361μg	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	1.38% 1.24mg	704% 633mg	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	451% 67.6mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	156% 187μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chili Powder	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	58.5% 585mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	231% 2.1mg	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	383% 30.7mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	63% 264mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	127% 2.9mg	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	76% 532mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	102% 3457mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	65.8% 36μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	339% 5083mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	69.3% 7.62mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	0.52% 19g	71% 2621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Chili Powder vs Cooked Ripe Red Tomatoes:

• Chili Powder Spices have 3.9 times more Vitamin A, 2.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6, 4.3 times more Vitamin E and 2.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.3 times more Vitamin B1, 2.3 times more Vitamin B5, 7.3 times more Vitamin B9 and 510.3 times more Vitamin C than Chili Powder Spices.
• Both Chili Powder Spices as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Chili Powder vs Cooked Ripe Red Tomatoes:

• Chili Powder Spices have 1.9 times more Calcium, 1.6 times more Iron, 2.6 times more Selenium, 16.6 times more Sodium and 2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Phosphorus, 1.8 times more Potassium and 137.5 times more Water than Chili Powder Spices.
• Both Chili Powder Spices and Cooked Ripe Red Tomatoes have similar amounts of Copper, Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Chili Powder Spices have 8.3 times more Fat, 10.5 times more Saturated Fat, 17 times more Omega 3, 11.4 times more Omega 6 and 3.2 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Carbohydrate, 5.4 times more Sugars and 4.8 times more Fructose than Chili Powder Spices.
• Both Chili Powder Spices and Cooked Ripe Red Tomatoes have similar amounts of Energy and Protein per 500 kcal.
• Both Chili Powder Spices as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.