Comparing Nutrients in 7 ounces White Pepper VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
White Pepper	12%	6%	82%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	White Pepper	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	20.3% 587kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.24g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	NA	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	5.53% 7.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	137% 52g	NA	38g per day for Men 19-50 years
Protein	37% 20.6g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	White Pepper	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	15.7% 0.2mg	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	4.96% 20μg	4.47% 18μg	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	46.3% 41.7mg	13.7% 12.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Pepper	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	52.6% 526mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	20% 0.18mg	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	355% 28.4mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	371% 8.53mg	11.4% 0.26mg	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	50% 349mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	4.26% 145mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	0.61% 22.7g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: White Pepper VS Canned Tomatoes with Green Chilies per 7 oz

Compare the macro and micronutrient content in 7 oz of White Pepper versus 7 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of White Pepper vs Canned Tomatoes with Green Chilies:

• 7 ounces of White Pepper have 6.6 times more Vitamin B2 and 3.4 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 1.5 times more Vitamin B1 and 3 times more Vitamin B3 than White Pepper Spices.
• Both White Pepper and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of White Pepper have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both White Pepper Spices as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for White Pepper vs Canned Tomatoes with Green Chilies:

• 7 ounces of White Pepper have 13.3 times more Calcium, 10.1 times more Copper, 55 times more Iron, 8.2 times more Magnesium, 32.6 times more Manganese, 12.6 times more Phosphorus, 7.8 times more Selenium and 8.7 times more Zinc than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 1.5 times more Potassium, 80.2 times more Sodium and 8.3 times more Water than White Pepper Spices.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Pepper have 19.7 times more Energy, 26.5 times more Fat, 19 times more Carbohydrate and 15.1 times more Protein than Canned Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein