Comparing Nutrients in 1 kilogram Carrots VS Canned Green Sweet Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Canned Green Sweet Peppers with Liquids	15%	13%	72%

Macro Nutrients

	Carrots	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Energy	14% 410kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	30% 39g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	NA	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	31.6% 12g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Carrots	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	928% 8350μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	137% 1.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	40% 160μg	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	65.6% 59mg	517% 465mg	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	44% 6.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Calcium	33% 330mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	144% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	69.6% 1.6mg	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	50% 350mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	913% 13690mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	24% 883g	24.7% 913g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Canned Green Sweet Peppers with Liquids:

• Raw Carrots have 104.4 times more Vitamin A, 2.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.8 times more Vitamin B3 and 7.2 times more Vitamin B5 than Canned Green Sweet Peppers Solids and Liquids.
• While Canned Green Sweet Peppers Solids and Liquids contain 1.3 times more Vitamin B6 and 7.9 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Carrots as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Canned Green Sweet Peppers with Liquids:

• Raw Carrots have 1.8 times more Phosphorus, 2.2 times more Potassium and 1.3 times more Zinc than Canned Green Sweet Peppers Solids and Liquids.
• While Canned Green Sweet Peppers Solids and Liquids contain 2.9 times more Copper, 2.7 times more Iron and 19.8 times more Sodium than Raw Carrots.
• Both Raw Carrots and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Calcium, Magnesium, Manganese and Water per 1 kg.
• Both Raw Carrots as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 2.3 times more Energy, 2.5 times more Carbohydrate and 2.3 times more Fiber than Canned Green Sweet Peppers Solids and Liquids.
• Both Raw Carrots and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Protein per 1 kg.
• Both Raw Carrots as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.