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

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Green Sweet Peppers: 2500g

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 Green Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Green Sweet Peppers	15%	7%	78%

Macro Nutrients

	Cooked Ripe Red Tomatoes	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	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	4.53% 1.45g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	7.94% 1.35g	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	89.2% 116g	130g per day for Men 19-50 years
Sugars	95% 69g	82.8% 60g	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	38.6% 28g	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	% 29g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.75g	g per day for Men 19-50 years
Fiber	51% 19.4g	112% 42.5g	38g per day for Men 19-50 years
Protein	47% 26.4g	38.4% 21.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	74% 667μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	49.5% 2.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	431% 5.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	90% 361μg	62.5% 250μg	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	2233% 2010mg	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	61.7% 9.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	154% 185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Green Sweet Peppers	Recommended Dietary Allowance
Calcium	30.6% 306mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	183% 1.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.25% 50μg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	133% 3.05mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	129% 4375mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	29.5% 3.25mg	11mg per day for Men 19-50 years
Water	71% 2621g	63.4% 2347g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 1.5 times more Vitamin A, 1.2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.7 times more Vitamin E than Raw Green Sweet Peppers.
• While Raw Green Sweet Peppers contain 1.4 times more Vitamin B1, 2.6 times more Vitamin B6, 3.2 times more Vitamin C and 2.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Green Sweet Peppers have similar amounts of Vitamin B2 per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw 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 Green Sweet Peppers:

• Cooked Ripe Red Tomatoes have 1.2 times more Calcium, 1.3 times more Copper, 2.2 times more Iron, 1.6 times more Phosphorus, 1.4 times more Potassium, more Selenium and 4.1 times more Sodium than Raw Green Sweet Peppers.
• Both Cooked Ripe Red Tomatoes and Raw Green Sweet Peppers have similar amounts of Magnesium, Manganese, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 1.3 times more Fructose and 1.2 times more Protein than Raw Green Sweet Peppers.
• While Raw Green Sweet Peppers contain 3.6 times more Omega 3 and 2.2 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Green Sweet Peppers have similar amounts of Energy, Omega 6, Carbohydrate and Sugars per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Green Sweet Peppers have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.