Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Frozen Chopped Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Frozen Chopped Red Sweet Peppers	18%	8%	74%

Macro Nutrients

	Stewed Canned Tomatoes	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	6.8% 8.83g	130g per day for Men 19-50 years
Sugars	9.63% 7g	8.92% 6.47g	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	5.15% 3.73g	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	% 3.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.83% 2.14g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	2% 18μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	21% 0.27mg	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	2.5% 9.92μg	6.95% 27.8μg	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	17.4% 15.7mg	129% 116mg	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	11% 1.65mg	16.3% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	11.7% 0.11mg	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	33% 2.64mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	10% 0.23mg	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	5.67% 39.7mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	5.3% 181mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.9% 182g	5.04% 186g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Frozen Chopped Red Sweet Peppers:

• Stewed Canned Ripe Red Tomatoes have 3.8 times more Vitamin B5 than Frozen Chopped Red Sweet Peppers, Unprepared.
• While Frozen Chopped Red Sweet Peppers, Unprepared contain 13.4 times more Vitamin A, 1.5 times more Vitamin B1, 1.9 times more Vitamin B3, 8.1 times more Vitamin B6, 2.8 times more Vitamin B9, 7.4 times more Vitamin C, 1.5 times more Vitamin E and 1.6 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Frozen Chopped Red Sweet Peppers, Unprepared have similar amounts of Vitamin B2 per 7 oz.
• Both Stewed Canned Ripe Red Tomatoes as well as Frozen Chopped Red Sweet Peppers, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Frozen Chopped Red Sweet Peppers:

• Stewed Canned Ripe Red Tomatoes have 3.8 times more Calcium, 2.1 times more Copper, 2.1 times more Iron, 1.5 times more Magnesium, 2.3 times more Potassium, 3 times more Selenium, 44.2 times more Sodium and 2.8 times more Zinc than Frozen Chopped Red Sweet Peppers, Unprepared.
• While Frozen Chopped Red Sweet Peppers, Unprepared contain 2 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Frozen Chopped Red Sweet Peppers, Unprepared have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Stewed Canned Ripe Red Tomatoes have 1.4 times more Carbohydrate than Frozen Chopped Red Sweet Peppers, Unprepared.
• While Frozen Chopped Red Sweet Peppers, Unprepared contain 1.6 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Frozen Chopped Red Sweet Peppers, Unprepared have similar amounts of Sugars and Protein per 7 oz.
• Both Stewed Canned Ripe Red Tomatoes as well as Frozen Chopped Red Sweet Peppers, Unprepared have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.