Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Green Sweet Peppers	15%	7%	78%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Green Sweet Peppers	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	5.53% 7.2g	7.1% 9.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	NA	8.88% 3.37g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	3.05% 1.7g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	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	5.62% 0.067mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	4.47% 18μg	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	13.7% 12.3mg	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	NA	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Green Sweet Peppers	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	6.45% 0.52mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	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	3.97% 27.8mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	5.05% 187g	5.04% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Green Sweet Peppers per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Tomatoes with Green Chilies vs Green Sweet Peppers:

• 7 ounces of Canned Tomatoes with Green Chilies have 1.3 times more Vitamin B3 and 1.5 times more Vitamin B5 than Green Sweet Peppers.
• While 7 oz of Raw Green Sweet Peppers contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B6 and 13 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Green Sweet Peppers provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 7 ounces of Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Green Sweet Peppers:

• 7 ounces of Canned Tomatoes with Green Chilies have 2 times more Calcium, 1.4 times more Copper and 133.7 times more Sodium than Green Sweet Peppers.
• While 7 oz of Raw Green Sweet Peppers contain 1.3 times more Iron, 1.4 times more Phosphorus and 1.6 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Green Sweet Peppers contain similar levels of Magnesium, Manganese and Water per seven ounces.
• 7 ounces of Green Sweet Peppers lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Green Sweet Peppers lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Green Sweet Peppers contain 1.3 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Green Sweet Peppers provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.