Comparing Nutrients in 14 ounces Carrots VS Canned Hot Pickled Peppers

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Canned Hot Pickled Peppers	13%	14%	73%

Macro Nutrients

	Carrots	Canned Hot Pickled Peppers	Recommended Dietary Allowance
Energy	5.6% 163kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	14% 18g	130g per day for Men 19-50 years
Sugars	26% 19g	8.76% 6.35g	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% 2.2g	5.1% 3.7g	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	% 2.34g	% 2.66g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 0g	g per day for Men 19-50 years
Fiber	29.2% 11g	27% 10.3g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Carrots	Canned Hot Pickled Peppers	Recommended Dietary Allowance
Vitamin A	368% 3314μg	19% 171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	13% 51.6μg	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	26% 23.4mg	54.2% 49mg	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	17.5% 2.6mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	72.4% 87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Canned Hot Pickled Peppers	Recommended Dietary Allowance
Calcium	13% 131mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	8.97% 0.21mg	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	20% 139mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	378% 5676mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	9.47% 350g	9.68% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Canned Hot Pickled Peppers:

• Raw Carrots have 19.4 times more Vitamin A, 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Canned Hot Pickled Peppers.
• While Canned Hot Pickled Peppers contain 2.1 times more Vitamin C, 1.4 times more Vitamin E and 1.7 times more Vitamin K than Raw Carrots.
• Both Raw Carrots as well as Canned Hot Pickled Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Canned Hot Pickled Peppers:

• Raw Carrots have 2 times more Magnesium, 2.8 times more Manganese, 2.7 times more Phosphorus, 2.8 times more Potassium and 2.7 times more Zinc than Canned Hot Pickled Peppers.
• While Canned Hot Pickled Peppers contain 1.8 times more Calcium and 20.7 times more Sodium than Raw Carrots.
• Both Raw Carrots and Canned Hot Pickled Peppers have similar amounts of Copper, Iron and Water per 14 oz.
• Both Raw Carrots as well as Canned Hot Pickled Peppers have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 1.9 times more Energy, 2.1 times more Carbohydrate and 3 times more Sugars than Canned Hot Pickled Peppers.
• While Canned Hot Pickled Peppers contain 15 times more Omega 3 and 1.7 times more Fructose than Raw Carrots.
• Both Raw Carrots and Canned Hot Pickled Peppers have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Carrots as well as Canned Hot Pickled Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.