Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Green Sweet Peppers	15%	7%	78%

Macro Nutrients

	Tomatoes in Juice with Salt	Green Sweet Peppers	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	7.1% 9.2g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	6.57% 4.76g	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	3.6% 2.6g	3.07% 2.22g	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	% 2.46g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.22g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	3.05% 1.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	34% 0.44mg	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	3.97% 16μg	4.96% 20μg	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	27.8% 25mg	177% 160mg	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	7.8% 1.17mg	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Green Sweet Peppers	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	0.099% 3.97μg	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	14% 1.13mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	10.5% 0.24mg	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	4.8% 33.7mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	5.1% 188g	5.04% 186g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs Green Sweet Peppers:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 10.1 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.6 times more Vitamin E than Raw Green Sweet Peppers.
• While Raw Green Sweet Peppers contain 2 times more Vitamin B6, 6.4 times more Vitamin C and 2.8 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Green Sweet Peppers have similar amounts of Vitamin A, Vitamin B5 and Vitamin B9 per 7 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Green Sweet Peppers:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 3.3 times more Calcium, 1.7 times more Iron, more Selenium and 38.3 times more Sodium than Raw Green Sweet Peppers.
• While Raw Green Sweet Peppers contain 1.3 times more Copper and 1.8 times more Manganese than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Green Sweet Peppers have similar amounts of Magnesium, Phosphorus, Potassium, Zinc and Water per 7 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Green Sweet Peppers have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Green Sweet Peppers contain 1.3 times more Carbohydrate than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Green Sweet Peppers have similar amounts of Sugars, Fructose, Fiber and Protein per 7 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Green Sweet Peppers have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.