Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Cooked Chopped Frozen Green Sweet Peppers

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Cooked Chopped Frozen Green Sweet Peppers: 2778g

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

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Cooked Chopped Frozen Green Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	14.7% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	83.3% 108g	130g per day for Men 19-50 years
Sugars	95% 69g	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	50% 36.4g	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	% 32.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	65.8% 25g	38g per day for Men 19-50 years
Protein	47% 26.4g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	74% 667μg	46.3% 417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	66.2% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	188% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	231% 3mg	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	90% 361μg	69.4% 278μg	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	704% 633mg	1272% 1144mg	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	104% 15.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	30.6% 306mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	136% 1.22mg	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	236% 19mg	181% 14.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	117% 2.7mg	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	111% 778mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	71% 2621g	71% 2631g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Cooked Chopped Frozen Green Sweet Peppers:

• Cooked Ripe Red Tomatoes have 1.6 times more Vitamin A, 5.6 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.8 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Cooked Chopped Frozen Green Sweet Peppers:

• Cooked Ripe Red Tomatoes have 1.4 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 2.2 times more Phosphorus, 3 times more Potassium, 2.5 times more Selenium, 2.8 times more Sodium and 2.8 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.
• Both Cooked Ripe Red Tomatoes and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Manganese and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Chopped Frozen Green Sweet Peppers contain 1.6 times more Fat, 4.5 times more Omega 3, 2.1 times more Omega 6 and 1.3 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.