Comparing Nutrients in 14 ounces Boiled Carrots VS Serrano Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Serrano Peppers	18%	10%	72%

Macro Nutrients

	Boiled Carrots	Serrano Peppers	Recommended Dietary Allowance
Energy	4.8% 139kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	5.04% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	20.5% 26.6g	130g per day for Men 19-50 years
Sugars	19% 13.7g	21% 15.2g	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	1.97% 1.43g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	5.4% 3g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Serrano Peppers	Recommended Dietary Allowance
Vitamin A	376% 3382μg	20.7% 187μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	154% 2mg	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	14% 55.6μg	23% 91μg	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	16% 14.3mg	198% 178mg	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	27.3% 4.1mg	18.3% 2.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Serrano Peppers	Recommended Dietary Allowance
Calcium	12% 119mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	57% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	32.3% 0.74mg	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	17% 119mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.7% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Serrano Peppers:

• Boiled and Drained Carrots have 18.1 times more Vitamin A, 1.2 times more Vitamin B1 and 1.5 times more Vitamin E than Raw Serrano Peppers.
• While Raw Serrano Peppers contain 1.8 times more Vitamin B2, 2.4 times more Vitamin B3, 3.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 12.5 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Serrano Peppers have similar amounts of Vitamin B5 and Vitamin K per 14 oz.
• Both Boiled and Drained Carrots as well as Raw Serrano Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Serrano Peppers:

• Boiled and Drained Carrots have 2.7 times more Calcium, 1.8 times more Selenium and 5.8 times more Sodium than Raw Serrano Peppers.
• While Raw Serrano Peppers contain 7.6 times more Copper, 2.5 times more Iron, 2.2 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Serrano Peppers have similar amounts of Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 1.2 times more Carbohydrate than Raw Serrano Peppers.
• While Raw Serrano Peppers contain 2.5 times more Omega 6 and 2.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Serrano Peppers have similar amounts of Energy, Sugars and Fiber per 14 oz.
• Both Boiled and Drained Carrots as well as Raw Serrano Peppers have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.