Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Canned Green Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned Green Chili Peppers	12%	10%	78%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Green Chili Peppers	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	7.02% 9.13g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	NA	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	3.6% 2.6g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Green Chili Peppers	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	7.78% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	18.3% 0.24mg	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	6.45% 25.8μg	26.8% 107μg	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	50.3% 45.2mg	75.4% 68mg	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	7.4% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Green Chili Peppers	Recommended Dietary Allowance
Calcium	2.2% 22mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	NA	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	17% 1.35mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	NA	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	7.94% 55.6mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	52.5% 788mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	5.06% 187g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Canned Green Chili Peppers per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Canned Green Chili Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Canned Green Chili Peppers:

• 7 ounces of Cooked Ripe Red Tomatoes have 4 times more Vitamin A, 3.6 times more Vitamin B1 and 1.5 times more Vitamin B5 than Canned Green Chili Peppers.
• While 7 oz of Canned Green Chili Peppers contain 1.4 times more Vitamin B2, 1.5 times more Vitamin B6, 4.2 times more Vitamin B9 and 1.5 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Green Chili Peppers provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Canned Green Chili Peppers have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B5
• Both Cooked Ripe Red Tomatoes as well as Canned Green Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Canned Green Chili Peppers:

• 7 ounces of Cooked Ripe Red Tomatoes have 2.3 times more Magnesium, 2.5 times more Phosphorus and 1.9 times more Potassium than Canned Green Chili Peppers.
• While 7 oz of Canned Green Chili Peppers contain 3.3 times more Calcium, 2 times more Iron and 36.1 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Green Chili Peppers contain similar levels of Water per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium
• 7 ounces of Canned Green Chili Peppers lack sufficient amounts of Magnesium and Phosphorus
• Both Cooked Ripe Red Tomatoes as well as Canned Green Chili Peppers lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Green Chili Peppers contain 2.4 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Green Chili Peppers offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Fiber
• Both Cooked Ripe Red Tomatoes as well as Canned Green Chili Peppers provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.