Comparing Nutrients in 14 ounces Red Sweet Peppers VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Red Sweet Peppers	13%	9%	78%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Red Sweet Peppers	Boiled Carrots	Recommended Dietary Allowance
Energy	3.56% 103kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	25% 32.6g	130g per day for Men 19-50 years
Sugars	23% 16.7g	19% 13.7g	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	12.4% 8.97g	1.97% 1.43g	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	% 7.7g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.7g	g per day for Men 19-50 years
Fiber	22% 8.33g	31.3% 12g	38g per day for Men 19-50 years
Protein	7% 3.93g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	69.2% 623μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.65% 1.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	45.6% 183μg	14% 55.6μg	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	563% 507mg	16% 14.3mg	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	42% 6.27mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	21.3% 1.7mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	26.7% 0.62mg	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	14.7% 103mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.9% 366g	9.67% 358g	3700g per day for Men 19-50 years

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

• Raw Red Sweet Peppers have 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 3.3 times more Vitamin B9, 35.5 times more Vitamin C and 1.5 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.4 times more Vitamin A and 2.8 times more Vitamin K than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Boiled and Drained Carrots have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Red Sweet Peppers as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Red Sweet Peppers have 1.3 times more Iron and 1.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.3 times more Calcium, 1.4 times more Manganese, 7 times more Selenium and 14.5 times more Sodium than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Boiled and Drained Carrots have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Red Sweet Peppers have 56 times more Omega 3, 1.2 times more Sugars, 6.3 times more Fructose and 1.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Energy, 1.4 times more Carbohydrate and 1.4 times more Fiber than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.