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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Frozen Chopped Red Sweet Peppers	18%	8%	74%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Frozen Chopped Red 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	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	5.53% 7.2g	6.8% 8.83g	130g per day for Men 19-50 years
Sugars	NA	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	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	3.83% 2.14g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	4.47% 18μg	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	13.7% 12.3mg	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	NA	16.3% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	6.45% 0.52mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	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	3.97% 27.8mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	5.3% 181mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	1.1% 0.12mg	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 Frozen Chopped 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 Frozen Chopped 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 Frozen Chopped Red Sweet Peppers:

• 7 ounces of Canned Tomatoes with Green Chilies have 4.9 times more Vitamin B5 than Frozen Chopped Red Sweet Peppers.
• While 7 oz of Frozen Chopped Red Sweet Peppers, Unprepared contain 6.1 times more Vitamin A, 2 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 9.5 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
• 7 ounces of Frozen Chopped Red Sweet Peppers have insufficient amounts of Vitamin B5
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Frozen Chopped Red Sweet Peppers, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Tomatoes with Green Chilies have 2.2 times more Calcium, 1.7 times more Copper, 1.4 times more Magnesium and 80.2 times more Sodium than Frozen Chopped Red Sweet Peppers.
• While 7 oz of Frozen Chopped Red Sweet Peppers, Unprepared contain 2.4 times more Iron than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Frozen Chopped Red Sweet Peppers contain similar levels of Manganese, Potassium and Water per seven ounces.
• 7 ounces of Frozen Chopped Red Sweet Peppers lack sufficient amounts of Calcium and Magnesium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Frozen Chopped Red Sweet Peppers, Unprepared lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Canned Red Ripe Tomatoes with Green Chilies and Frozen Chopped Red Sweet Peppers, Unprepared have similar amounts of macro-nutrients per 7 oz
• Both Canned Tomatoes with Green Chilies and Frozen Chopped Red Sweet Peppers offer comparable quantities of Carbohydrate per seven ounces.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Frozen Chopped Red Sweet Peppers, Unprepared provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.