Comparing Nutrients in 100 calories Tomatoes VS Frozen Chopped Red Sweet Peppers

Weight per 100 calories

• Tomatoes: 556g
• Frozen Chopped Red Sweet Peppers: 500g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Tomatoes or Frozen Chopped Red Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Frozen Chopped Red Sweet Peppers	18%	8%	74%

Macro Nutrients

	Tomatoes	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.48% 0.16g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	17% 22.3g	130g per day for Men 19-50 years
Sugars	20% 14.6g	22.5% 16.3g	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	10.5% 7.6g	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	% 6.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	21% 8g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	26% 233μg	67.2% 605μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	43% 6.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	52.7% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	17.5% 70μg	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	84.6% 76mg	326% 294mg	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	20% 3mg	41% 6.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	29.4% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	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	18.8% 1.5mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	25.4% 0.59mg	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	19% 133mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	13.4% 455mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	14% 525g	12.7% 470g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes vs Frozen Chopped Red Sweet Peppers:

• Raw Ripe Red Tomatoes have 3.3 times more Vitamin B5 and 2.3 times more Vitamin K than Frozen Chopped Red Sweet Peppers, Unprepared.
• While Frozen Chopped Red Sweet Peppers, Unprepared contain 2.6 times more Vitamin A, 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B6, 3.9 times more Vitamin C and 2.1 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Frozen Chopped Red Sweet Peppers, Unprepared have similar amounts of Vitamin B9 per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Frozen Chopped Red Sweet Peppers, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tomatoes vs Frozen Chopped Red Sweet Peppers:

• Raw Ripe Red Tomatoes have 1.2 times more Calcium, 1.2 times more Copper, 1.5 times more Magnesium, 1.6 times more Phosphorus, 2.9 times more Potassium and 3.1 times more Zinc than Frozen Chopped Red Sweet Peppers, Unprepared.
• While Frozen Chopped Red Sweet Peppers, Unprepared contain 2.1 times more Iron and more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Frozen Chopped Red Sweet Peppers, Unprepared have similar amounts of Manganese, Sodium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Chopped Red Sweet Peppers, Unprepared contain 3 times more Omega 3 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Frozen Chopped Red Sweet Peppers, Unprepared have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Frozen Chopped Red Sweet Peppers, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.