Comparing Nutrients in 14 ounces Carrots VS Sauteed Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Sauteed Red Sweet Peppers	3%	79%	18%

Macro Nutrients

	Carrots	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Energy	5.6% 163kcal	18.2% 528kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	52% 50.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	19.3% 6.18g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	192% 3.08g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	115% 19.6g	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	20% 26g	130g per day for Men 19-50 years
Sugars	26% 19g	23.4% 17g	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	12.6% 9.17g	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	% 7.6g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 0.24g	g per day for Men 19-50 years
Fiber	29.2% 11g	19% 7.14g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Carrots	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	368% 3314μg	61% 548μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	23.7% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	111% 1.44mg	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	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	26% 23.4mg	718% 646mg	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	81.8% 12.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	54.2% 65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Calcium	13% 131mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	7.5% 0.067mg	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	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	20% 0.46mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	22.5% 766mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	9.47% 350g	8.47% 313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Sauteed Red Sweet Peppers:

• Raw Carrots have 6.1 times more Vitamin A and 9.5 times more Vitamin B9 than Sauteed Red Sweet Peppers.
• While Sauteed Red Sweet Peppers contain 1.9 times more Vitamin B2, 2.6 times more Vitamin B6, 27.6 times more Vitamin C and 4.7 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Sauteed Red Sweet Peppers have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin K per 14 oz.
• Both Raw Carrots as well as Sauteed Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Sauteed Red Sweet Peppers:

• Raw Carrots have 4.7 times more Calcium, 2.6 times more Copper, 1.2 times more Manganese, 1.5 times more Phosphorus, 1.7 times more Potassium, 3.3 times more Sodium and 1.6 times more Zinc than Sauteed Red Sweet Peppers.
• While Sauteed Red Sweet Peppers contain 1.6 times more Iron than Raw Carrots.
• Both Raw Carrots and Sauteed Red Sweet Peppers have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 1.5 times more Carbohydrate and 1.6 times more Fiber than Sauteed Red Sweet Peppers.
• While Sauteed Red Sweet Peppers contain 3.2 times more Energy, 53.1 times more Fat, 48.7 times more Saturated Fat, 387.5 times more Omega 3, 49.4 times more Omega 6 and 4.2 times more Fructose than Raw Carrots.
• Both Raw Carrots and Sauteed Red Sweet Peppers have similar amounts of Sugars and Protein per 14 oz.
• Both Raw Carrots as well as Sauteed Red Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.