Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Red or Cayenne Pepper

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Red or Cayenne Pepper	11%	36%	53%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Red or Cayenne Pepper	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	35.3% 34.3g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	20.2% 6.47g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	90% 15.3g	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	86.4% 112g	130g per day for Men 19-50 years
Sugars	NA	28.3% 20.5g	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	142% 54g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	42.6% 24g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Red or Cayenne Pepper	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	459% 4130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	54.2% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	140% 1.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	374% 4.86mg	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	52.6% 210μg	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	168% 152mg	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	395% 59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	133% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Red or Cayenne Pepper	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	82.2% 0.74mg	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	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	72% 302mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	173% 3.97mg	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	83% 581mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	118% 3997mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	44.7% 4.92mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Red or Cayenne Pepper per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Red or Cayenne Pepper 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 Red or Cayenne Pepper:

• 7 oz of Red or Cayenne Pepper Spice contain 104.1 times more Vitamin A, 9.6 times more Vitamin B1, 48.4 times more Vitamin B2, 13.6 times more Vitamin B3, 23.8 times more Vitamin B6, 11.8 times more Vitamin B9 and 12.3 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 Red or Cayenne Pepper Spice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Red or Cayenne Pepper:

• 7 ounces of Canned Tomatoes with Green Chilies have 13.4 times more Sodium and 11.7 times more Water than Red or Cayenne Pepper.
• While 7 oz of Red or Cayenne Pepper Spice contain 7.4 times more Calcium, 4.1 times more Copper, 30 times more Iron, 13.8 times more Magnesium, 15.2 times more Manganese, 20.9 times more Phosphorus, 18.8 times more Potassium, 22 times more Selenium and 19.1 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 Red or Cayenne Pepper Spice contain 21.2 times more Energy, 215.9 times more Fat, 296.4 times more Saturated Fat, 660 times more Omega 3, 265.9 times more Omega 6, 15.6 times more Carbohydrate and 17.4 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