Comparing Nutrients in 7 ounces Tomatoes VS Dried Ancho Peppers

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dried Ancho Peppers	15%	23%	62%

Macro Nutrients

	Tomatoes	Dried Ancho Peppers	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	16.8% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	5.1% 1.63g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	49.8% 8.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	78.5% 102g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	113% 43g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dried Ancho Peppers	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	225% 2028μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	344% 4.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	79.4% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	540% 7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	34.2% 137μg	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	30.2% 27mg	4.4% 3.97mg	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	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Dried Ancho Peppers	Recommended Dietary Allowance
Calcium	2% 20mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	112% 1mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	271% 21.7mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	110% 2.54mg	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	6.8% 47.6mg	57% 399mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	141% 4785mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	5.7% 85.3mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	5.07% 188g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Dried Ancho Peppers:

• Raw Ripe Red Tomatoes have 6.9 times more Vitamin C than Dried Ancho Peppers.
• While Dried Ancho Peppers contain 24.3 times more Vitamin A, 4.8 times more Vitamin B1, 118.7 times more Vitamin B2, 10.8 times more Vitamin B3, 22.4 times more Vitamin B5, 44.2 times more Vitamin B6 and 4.6 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Ancho Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Dried Ancho Peppers:

• Raw Ripe Red Tomatoes have 4.2 times more Water than Dried Ancho Peppers.
• While Dried Ancho Peppers contain 6.1 times more Calcium, 8.6 times more Copper, 40.5 times more Iron, 10.3 times more Magnesium, 11.2 times more Manganese, 8.4 times more Phosphorus, 10.2 times more Potassium, more Selenium, 8.6 times more Sodium and 8.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Dried Ancho Peppers contain 15.6 times more Energy, 41 times more Fat, 29.3 times more Saturated Fat, 54.7 times more Omega 3, 53.3 times more Omega 6, 13.2 times more Carbohydrate, 18 times more Fiber and 13.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Ancho Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.