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

Macros Ratio

	Protein	Fat	Carbs
Green Sweet Peppers	15%	7%	78%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Green Sweet Peppers	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	17% 22g	130g per day for Men 19-50 years
Sugars	13% 9.53g	13.6% 9.84g	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	6.13% 4.45g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.1% 3.4g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Green Sweet Peppers	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	8.93% 35.7μg	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	355% 319mg	12% 10.7mg	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	9.8% 1.47mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Sweet Peppers	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	77.7% 1.8mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	10% 373g	9.97% 369g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Green Sweet Peppers have 3.2 times more Vitamin B1, 2 times more Vitamin B6 and 29.8 times more Vitamin C than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 31 times more Vitamin A, 1.4 times more Vitamin B5, 2 times more Vitamin E and 1.3 times more Vitamin K than Raw Green Sweet Peppers.
• Both Green Sweet Peppers and Canned Carrots with Salt provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Green Sweet Peppers have insufficient amounts of Vitamin B5
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Green Sweet Peppers as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Green Sweet Peppers have 1.3 times more Magnesium than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 2.5 times more Calcium, 1.6 times more Copper, 1.9 times more Iron, 3.7 times more Manganese, 80.7 times more Sodium and 2 times more Zinc than Raw Green Sweet Peppers.
• Both Green Sweet Peppers and Canned Carrots with Salt contain similar levels of Phosphorus, Potassium and Water per 14 ounces.
• 14 ounces of Green Sweet Peppers lack sufficient amounts of Calcium and Zinc
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Green Sweet Peppers as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• Both Raw Green Sweet Peppers and Drained Canned Carrots with Salt have similar amounts of macro-nutrients per 14 oz
• Both Green Sweet Peppers and Canned Carrots with Salt offer comparable quantities of Carbohydrate, Sugars and Fiber per 14 ounces.
• Both Raw Green Sweet Peppers as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.