Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Sauteed Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	3.15% 91kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	48.5% 47g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	191% 3.06g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	13% 16.7g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	12% 8.6g	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	NA	5.9% 4.3g	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	NA	% 4.33g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19% 7.14g	19% 7.14g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	270% 2433μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	60% 0.78mg	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	7.94% 31.8μg	2% 7.94μg	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	8.8% 7.94mg	781% 703mg	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	19.3% 2.9mg	37% 5.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	70.4% 84.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	12.3% 123mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	7.5% 0.067mg	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	25.8% 2.06mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	10.7% 0.25mg	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	11.3% 79.4mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.97% 369g	8.87% 328g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Sauteed Green Sweet Peppers per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Liquids and Salt versus 14 oz of Sauteed Green Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Sauteed Green Sweet Peppers:

• 14 ounces of Canned Carrots with Liquids and Salt have 43.8 times more Vitamin A, 1.3 times more Vitamin B5 and 4 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• While 14 oz of Sauteed Green Sweet Peppers contain 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B6, 88.5 times more Vitamin C, 1.9 times more Vitamin E and 2.2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 14 ounces of Sauteed Green Sweet Peppers have insufficient amounts of Vitamin A and Vitamin B9
• Both Canned Carrots Solids and Liquids with Salt as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Sauteed Green Sweet Peppers:

• 14 ounces of Canned Carrots with Liquids and Salt have 3.9 times more Calcium, 6.1 times more Copper, 1.7 times more Iron, 7.3 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 14.1 times more Sodium and 4.8 times more Zinc than Sauteed Green Sweet Peppers.
• Both Canned Carrots with Liquids and Salt and Sauteed Green Sweet Peppers contain similar levels of Water per 14 ounces.
• 14 ounces of Sauteed Green Sweet Peppers lack sufficient amounts of Calcium, Copper, Magnesium and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Sauteed Green Sweet Peppers lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Liquids and Salt have 1.3 times more Carbohydrate than Sauteed Green Sweet Peppers.
• While 14 oz of Sauteed Green Sweet Peppers contain 5 times more Energy, 84.6 times more Fat, 63.6 times more Saturated Fat, 96.3 times more Omega 3 and 91.6 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Sauteed Green Sweet Peppers offer comparable quantities of Sugars and Fiber per 14 ounces.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Canned Carrots Solids and Liquids with Salt as well as Sauteed Green Sweet Peppers provide inadequate amounts of Protein in 14 ounces.