Comparing Nutrients in 14 ounces Yellow Sweet Peppers VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Peppers	13%	6%	81%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Yellow Sweet Peppers	Frozen Carrots	Recommended Dietary Allowance
Energy	3.7% 107kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	NA	5.77% 0.98g	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	24% 31.4g	130g per day for Men 19-50 years
Sugars	NA	26% 19g	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	1.7% 1.23g	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	% 16g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	34.5% 13g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Peppers	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	29% 0.38mg	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	9.92% 39.7μg	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	809% 728mg	11% 9.92mg	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	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Peppers	Frozen Carrots	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	23% 1.83mg	22% 1.75mg	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	20% 0.46mg	29.5% 0.68mg	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	18.7% 131mg	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	18% 270mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.87% 365g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Sweet Peppers VS Frozen Carrots per 14 oz

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

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

• 14 ounces of Yellow Sweet Peppers have 1.9 times more Vitamin B3, 1.8 times more Vitamin B6, 2.6 times more Vitamin B9 and 73.4 times more Vitamin C than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 71 times more Vitamin A, 1.6 times more Vitamin B1 and 1.5 times more Vitamin B2 than Raw Yellow Sweet Peppers.
• Both Yellow Sweet Peppers and Frozen Carrots provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Yellow Sweet Peppers have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Yellow Sweet Peppers as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Yellow Sweet Peppers vs Frozen Carrots:

• 14 ounces of Yellow Sweet Peppers have 1.4 times more Copper than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 3.3 times more Calcium, 1.5 times more Manganese, 1.4 times more Phosphorus, 34 times more Sodium and 1.9 times more Zinc than Raw Yellow Sweet Peppers.
• Both Yellow Sweet Peppers and Frozen Carrots contain similar levels of Iron, Magnesium, Potassium and Water per 14 ounces.
• 14 ounces of Yellow Sweet Peppers lack sufficient amounts of Calcium and Zinc
• Both Raw Yellow Sweet Peppers as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Carrots, Unprepared contain 3.7 times more Fiber than Raw Yellow Sweet Peppers.
• Both Yellow Sweet Peppers and Frozen Carrots offer comparable quantities of Carbohydrate per 14 ounces.
• Both Raw Yellow Sweet Peppers as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Protein in 14 ounces.