Comparing Nutrients in 5 ounces Tomato Paste VS Sauteed Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Sauteed Red Sweet Peppers	3%	79%	18%

Macro Nutrients

	Tomato Paste	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Energy	4% 116kcal	6.5% 189kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	68.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	41.2% 7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	7.16% 9.3g	130g per day for Men 19-50 years
Sugars	24% 17.3g	8.37% 6.07g	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	11.4% 8.3g	4.5% 3.27g	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	% 8.15g	% 2.7g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.085g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	11% 6.12g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	12% 108μg	21.7% 196μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	8.45% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	39.7% 0.52mg	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	4.25% 17μg	0.71% 2.83μg	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	34.5% 31mg	256% 231mg	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	40.6% 6.1mg	29% 4.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	19.4% 23.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Calcium	5.1% 51mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	2.68% 0.024mg	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	53% 4.22mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	7.1% 0.16mg	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	17% 118mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	NA	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Sauteed Red Sweet Peppers per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Sauteed Red Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Sauteed Red Sweet Peppers:

• 5 ounces of Tomato Paste have 1.4 times more Vitamin B2, 3.2 times more Vitamin B3, 6 times more Vitamin B9 and 1.4 times more Vitamin E than Sauteed Red Sweet Peppers.
• While 5 oz of Sauteed Red Sweet Peppers contain 1.8 times more Vitamin A, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 7.4 times more Vitamin C and 1.4 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Sauteed Red Sweet Peppers provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Sauteed Red Sweet Peppers have insufficient amounts of Vitamin B9
• Both Canned Tomato Paste as well as Sauteed Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Sauteed Red Sweet Peppers:

• 5 ounces of Tomato Paste have 5.1 times more Calcium, 21.5 times more Copper, 6.3 times more Iron, 3.5 times more Magnesium, 2.6 times more Manganese, 3.6 times more Phosphorus, 5.3 times more Potassium, 2.8 times more Sodium and 4.2 times more Zinc than Sauteed Red Sweet Peppers.
• 5 ounces of Sauteed Red Sweet Peppers lack sufficient amounts of Calcium, Copper and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 2.9 times more Carbohydrate, 2.8 times more Sugars, 2.5 times more Fructose, 2.3 times more Fiber and 4.2 times more Protein than Sauteed Red Sweet Peppers.
• While 5 oz of Sauteed Red Sweet Peppers contain 1.6 times more Energy, 27.1 times more Fat, 15.6 times more Saturated Fat, 110.7 times more Omega 3 and 32.5 times more Omega 6 than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6
• 5 ounces of Sauteed Red Sweet Peppers provide inadequate amounts of Protein