Comparing Nutrients in 7 ounces Tomatoes VS Canned Jalapeno Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Jalapeno Peppers with Liquids	12%	27%	61%

Macro Nutrients

	Tomatoes	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	5.7% 0.97g	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	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	5.86% 4.25g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	3.26% 1.83g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	18.7% 169μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	7.1% 0.085mg	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	7.37% 1.18mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	29% 0.38mg	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	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	30.2% 27mg	22% 20mg	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	9.13% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	21.3% 25.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Calcium	2% 20mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	32% 0.29mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	9.84% 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	6.8% 47.6mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	221% 3316mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.77% 176g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Canned Jalapeno Peppers with Liquids:

• Raw Ripe Red Tomatoes have 1.5 times more Vitamin B3 and 1.4 times more Vitamin C than Canned Jalapeno Peppers Solids and Liquids.
• While Canned Jalapeno Peppers Solids and Liquids contain 2 times more Vitamin A, 2 times more Vitamin B2, 4.7 times more Vitamin B5, 2.4 times more Vitamin B6, 1.3 times more Vitamin E and 1.6 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Jalapeno Peppers Solids and Liquids have similar amounts of Vitamin B1 and Vitamin B9 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Canned Jalapeno Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Canned Jalapeno Peppers with Liquids:

• Raw Ripe Red Tomatoes have 1.3 times more Phosphorus and 1.2 times more Potassium than Canned Jalapeno Peppers Solids and Liquids.
• While Canned Jalapeno Peppers Solids and Liquids contain 2.3 times more Calcium, 2.5 times more Copper, 7 times more Iron, 1.4 times more Magnesium, 334.2 times more Sodium and 2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Jalapeno Peppers Solids and Liquids have similar amounts of Manganese and Water per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Canned Jalapeno Peppers Solids and Liquids have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 1.2 times more Sugars than Canned Jalapeno Peppers Solids and Liquids.
• While Canned Jalapeno Peppers Solids and Liquids contain 8 times more Omega 3, 6.1 times more Omega 6 and 2.2 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Jalapeno Peppers Solids and Liquids have similar amounts of Carbohydrate and Protein per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Canned Jalapeno Peppers Solids and Liquids have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 7 oz.