Comparing Nutrients in 100 calories Black Pepper VS Boiled Carrots

Weight per 100 calories

• Black Pepper: 39.8g
• Boiled Carrots: 286g

Black Pepper has 7.2 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 100 calories - Black Pepper or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Black Pepper	Boiled Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.6% 25.5g	18% 23.5g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	13.6% 9.86g	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	0.13% 0.092g	1.4% 1.03g	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	% 0.096g	% 1.14g	g per day for Men 19-50 years
Sucrose	% 0.008g	% 7.7g	g per day for Men 19-50 years
Fiber	26.5% 10g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	7.4% 4.14g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.2% 10.8μg	270% 2434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.6% 0.043mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.072mg	9.67% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.9% 0.12mg	33.6% 0.44mg	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	1.7% 6.77μg	10% 40μg	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	0% 0mg	11.4% 10.3mg	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	2.76% 0.41mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.3% 65.2μg	32.6% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Boiled Carrots	Recommended Dietary Allowance
Calcium	17.6% 176mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	5.4% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.6μg	3.4% 136μg	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	48.4% 3.87mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	16.2% 68mg	6.8% 28.6mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	19.3% 0.44mg	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	9% 63mg	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	15.6% 529mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	3.55% 1.95μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.97mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	4.3% 0.47mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	6.96% 258g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Black Pepper vs Boiled Carrots:

• Black Pepper Spices have 1.7 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 226.3 times more Vitamin A, 4.4 times more Vitamin B1, 1.8 times more Vitamin B2, 4 times more Vitamin B3, 3.8 times more Vitamin B6, 5.9 times more Vitamin B9, more Vitamin C and 7.1 times more Vitamin E than Black Pepper Spices.
• Both Black Pepper Spices and Boiled and Drained Carrots have similar amounts of Vitamin B5 per 100 kcal.
• Both Black Pepper Spices as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Black Pepper vs Boiled Carrots:

• Black Pepper Spices have 2.1 times more Calcium, 10.9 times more Copper, 4 times more Iron, 2.4 times more Magnesium and 11.5 times more Manganese than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 10 times more Fluoride, 1.4 times more Phosphorus, 1.3 times more Potassium, 20.8 times more Sodium and 51.9 times more Water than Black Pepper Spices.
• Both Black Pepper Spices and Boiled and Drained Carrots have similar amounts of Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Black Pepper Spices have 2.5 times more Fat, 6.5 times more Saturated Fat, 21.2 times more Omega 3 and 1.9 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 38.7 times more Sugars and 11.2 times more Fructose than Black Pepper Spices.
• Both Black Pepper Spices and Boiled and Drained Carrots have similar amounts of Energy, Omega 6, Carbohydrate and Fiber per 100 kcal.
• Both Black Pepper Spices as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.