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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Dried Red Sweet Peppers	19%	7%	74%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Dried Red Sweet Peppers	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	21.5% 623kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	2.77% 0.89g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	17% 2.9g	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	105% 136g	130g per day for Men 19-50 years
Sugars	NA	112% 81g	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	NA	111% 42.3g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	63.4% 35.5g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Dried Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	852% 7666μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	198% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	339% 4.4mg	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	4.47% 18μg	114% 454μg	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	4189% 3770mg	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	53% 7.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	189% 227μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Dried Red Sweet Peppers	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	306% 2.76mg	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	6.45% 0.52mg	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	164% 3.76mg	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	93% 649mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	185% 6291mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	13.4% 7.34μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	25.5% 383mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	43.5% 4.8mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.11% 3.97g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Dried Red 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 Dried Red Sweet Peppers:

• 7 oz of Freeze-dried Red Sweet Peppers contain 193.2 times more Vitamin A, 35.3 times more Vitamin B1, 63.2 times more Vitamin B2, 11.6 times more Vitamin B3, 3.3 times more Vitamin B5, 21.6 times more Vitamin B6, 25.4 times more Vitamin B9 and 306.5 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Freeze-dried Red 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 Dried Red Sweet Peppers:

• 7 ounces of Canned Tomatoes with Green Chilies have 2.1 times more Sodium and 47.1 times more Water than Dried Red Sweet Peppers.
• While 7 oz of Freeze-dried Red Sweet Peppers contain 6.7 times more Calcium, 15.4 times more Copper, 40 times more Iron, 17.1 times more Magnesium, 14.4 times more Manganese, 23.4 times more Phosphorus, 29.6 times more Potassium, 9.3 times more Selenium and 18.5 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Freeze-dried Red Sweet Peppers contain 20.9 times more Energy, 37.5 times more Fat, 145 times more Omega 3, 50.4 times more Omega 6, 19 times more Carbohydrate and 25.9 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein