Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Sauteed Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Sauteed Red Sweet Peppers	3%	79%	18%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	6.5% 189kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	68.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	3.95% 5.13g	7.16% 9.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.085g	g per day for Men 19-50 years
Fiber	NA	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	21.7% 196μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	8.45% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	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	3.2% 12.8μg	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	9.76% 8.8mg	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	NA	29% 4.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19.4% 23.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	4.6% 0.37mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	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	2.83% 20mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	38% 568mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Sauteed Red Sweet Peppers per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Sauteed Red Sweet Peppers:

• 5 ounces of Canned Tomatoes with Green Chilies have 4.5 times more Vitamin B9 than Sauteed Red Sweet Peppers.
• While 5 oz of Sauteed Red Sweet Peppers contain 6.9 times more Vitamin A, 1.6 times more Vitamin B1, 5.7 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 3.5 times more Vitamin B6 and 26.3 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 5 ounces of Sauteed Red Sweet Peppers have insufficient amounts of Vitamin B9
• Both Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Sauteed Red Sweet Peppers:

• 5 ounces of Canned Tomatoes with Green Chilies have 2.9 times more Calcium, 5.3 times more Copper and 19.1 times more Sodium than Sauteed Red Sweet Peppers.
• While 5 oz of Sauteed Red Sweet Peppers contain 1.8 times more Iron, 1.6 times more Phosphorus and 1.8 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Sauteed Red Sweet Peppers contain similar levels of Magnesium, Manganese and Water per five ounces.
• 5 ounces of Sauteed Red Sweet Peppers lack sufficient amounts of Calcium and Copper
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Sauteed Red Sweet Peppers lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Sauteed Red Sweet Peppers contain 8.9 times more Energy, 159.4 times more Fat, 141.5 times more Saturated Fat, 775 times more Omega 3, 170.5 times more Omega 6 and 1.8 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Sauteed Red Sweet Peppers provide inadequate amounts of Protein in five ounces.