Comparing Nutrients in 14 ounces Carrots VS Red or Cayenne Pepper

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Red or Cayenne Pepper	11%	36%	53%

Macro Nutrients

	Carrots	Red or Cayenne Pepper	Recommended Dietary Allowance
Energy	5.6% 163kcal	43.5% 1262kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	70.7% 68.5g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	40.4% 13g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	164% 2.6g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	180% 30.6g	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	173% 225g	130g per day for Men 19-50 years
Sugars	26% 19g	56.6% 41g	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	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	284% 108g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	85% 47.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	Red or Cayenne Pepper	Recommended Dietary Allowance
Vitamin A	368% 3314μg	918% 8259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	281% 3.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	216% 34.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	748% 9.72mg	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	105% 421μg	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	337% 303mg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	266% 319μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Red or Cayenne Pepper	Recommended Dietary Allowance
Calcium	13% 131mg	58.7% 587mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	164% 1.5mg	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	387% 31mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	144% 603mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	345% 7.94mg	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	166% 1163mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	235% 7993mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	63.5% 35μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	89.5% 9.84mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.86% 32g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Red or Cayenne Pepper:

• Red or Cayenne Pepper Spice contains 2.5 times more Vitamin A, 5 times more Vitamin B1, 15.8 times more Vitamin B2, 8.9 times more Vitamin B3, 17.8 times more Vitamin B6, 5.6 times more Vitamin B9, 12.9 times more Vitamin C, 45.2 times more Vitamin E and 6.1 times more Vitamin K than Raw Carrots.
• Both Raw Carrots as well as Red or Cayenne Pepper Spice have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Red or Cayenne Pepper:

• Raw Carrots have 2.3 times more Sodium and 11 times more Water than Red or Cayenne Pepper Spice.
• While Red or Cayenne Pepper Spice contains 4.5 times more Calcium, 8.3 times more Copper, 26 times more Iron, 12.7 times more Magnesium, 14 times more Manganese, 8.4 times more Phosphorus, 6.3 times more Potassium, 88 times more Selenium and 10.3 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 14 ounces:

• Red or Cayenne Pepper Spice contains 7.8 times more Energy, 72 times more Fat, 101.9 times more Saturated Fat, 330 times more Omega 3, 77.1 times more Omega 6, 5.9 times more Carbohydrate, 2.2 times more Sugars, 9.7 times more Fiber and 12.9 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Red or Cayenne Pepper Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.