Comparing Nutrients in 5 ounces Tomatoes VS Chili Powder

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Chili Powder	14%	34%	52%

Macro Nutrients

	Tomatoes	Chili Powder	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	21% 20.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	47.2% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	62.3% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	54% 70.4g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	14% 10g	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	2.68% 1.94g	8.4% 6.1g	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	% 1.77g	% 3.03g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.08g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	130% 49.3g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Chili Powder	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	234% 2102μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	228% 2.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	9.92% 39.7μg	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	21.6% 19.4mg	1.1% 0.99mg	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	5.1% 0.77mg	360% 54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	125% 150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Chili Powder	Recommended Dietary Allowance
Calcium	1.4% 14mg	46.8% 468mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	157% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	307% 24.5mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	50.3% 211mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	105% 2.4mg	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	4.86% 34mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	81.3% 2764mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	52.6% 29μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	271% 4064mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.41% 15.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Chili Powder:

• Raw Ripe Red Tomatoes have 19.6 times more Vitamin C than Chili Powder Spices.
• While Chili Powder Spices contain 35.3 times more Vitamin A, 6.8 times more Vitamin B1, 49.5 times more Vitamin B2, 19.5 times more Vitamin B3, 10 times more Vitamin B5, 26.2 times more Vitamin B6, 1.9 times more Vitamin B9, 70.6 times more Vitamin E and 13.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Chili Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Chili Powder:

• Raw Ripe Red Tomatoes have 8.8 times more Water than Chili Powder Spices.
• While Chili Powder Spices contain 33 times more Calcium, 16.9 times more Copper, 64.1 times more Iron, 13.5 times more Magnesium, 14.9 times more Manganese, 12.5 times more Phosphorus, 8.2 times more Potassium, more Selenium, 573.4 times more Sodium and 25.3 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Chili Powder Spices contain 15.7 times more Energy, 71.4 times more Fat, 87.9 times more Saturated Fat, 177.7 times more Omega 3, 93.4 times more Omega 6, 12.8 times more Carbohydrate, 2.7 times more Sugars, 3.1 times more Fructose, 29 times more Fiber and 15.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Chili Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.