Comparing Nutrients in 14 ounces Yellow Sweet Peppers VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Peppers	13%	6%	81%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Yellow Sweet Peppers	Boiled Carrots	Recommended Dietary Allowance
Energy	3.7% 107kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	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	19.3% 25g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	31.3% 12g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Peppers	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.1% 1.83μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25.8% 103μg	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	809% 728mg	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	NA	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Peppers	Boiled Carrots	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	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	23% 1.83mg	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	20% 0.46mg	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	13.6% 95mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.87% 365g	9.67% 358g	3700g per day for Men 19-50 years

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

• Raw Yellow Sweet Peppers have 1.4 times more Vitamin B3, 1.9 times more Vitamin B9 and 51 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 85.2 times more Vitamin A, 2.4 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.4 times more Vitamin B5 than Raw Yellow Sweet Peppers.
• Both Raw Yellow Sweet Peppers and Boiled and Drained Carrots have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Yellow 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 Yellow Sweet Peppers vs Boiled Carrots:

• Raw Yellow Sweet Peppers have 6.3 times more Copper and 1.4 times more Iron than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Calcium, 1.3 times more Manganese, 2.3 times more Selenium and 29 times more Sodium than Raw Yellow Sweet Peppers.
• Both Raw Yellow Sweet Peppers and Boiled and Drained Carrots have similar amounts of Magnesium, Phosphorus, Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Yellow Sweet Peppers have 1.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Energy, 1.3 times more Carbohydrate and 3.3 times more Fiber than Raw Yellow Sweet Peppers.
• Both Raw Yellow Sweet Peppers as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.