Comparing Nutrients in 1 kilogram Boiled Green Sweet Peppers VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Sweet Peppers	11%	6%	83%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Green Sweet Peppers	Carrots	Recommended Dietary Allowance
Energy	9.66% 280kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	73.7% 96g	130g per day for Men 19-50 years
Sugars	44% 32g	65.4% 47.4g	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	20.7% 15g	7.6% 5.5g	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	% 15.5g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 36g	g per day for Men 19-50 years
Fiber	31.6% 12g	73.7% 28g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Sweet Peppers	Carrots	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.77mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40% 160μg	47.5% 190μg	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	827% 744mg	65.6% 59mg	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	33.3% 5mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Sweet Peppers	Carrots	Recommended Dietary Allowance
Calcium	9% 90mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	57.5% 4.6mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	62% 1.43mg	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	25.7% 180mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	25% 919g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Green Sweet Peppers vs Carrots:

• Boiled and Drained Green Sweet Peppers have 1.7 times more Vitamin B6 and 12.6 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 36.3 times more Vitamin A, 1.9 times more Vitamin B2, 2.1 times more Vitamin B3, 3.5 times more Vitamin B5, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Boiled and Drained Green Sweet Peppers.
• Both Boiled and Drained Green Sweet Peppers and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B9 per 1 kg.
• Both Boiled and Drained Green Sweet Peppers as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Green Sweet Peppers vs Carrots:

• Boiled and Drained Green Sweet Peppers have 1.4 times more Copper and 1.5 times more Iron than Raw Carrots.
• While Raw Carrots contain 3.7 times more Calcium, 1.9 times more Phosphorus, 1.9 times more Potassium, 34.5 times more Sodium and 2 times more Zinc than Boiled and Drained Green Sweet Peppers.
• Both Boiled and Drained Green Sweet Peppers and Raw Carrots have similar amounts of Magnesium, Manganese and Water per 1 kg.
• Both Boiled and Drained Green Sweet Peppers as well as Raw Carrots have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Green Sweet Peppers have 2.7 times more Fructose than Raw Carrots.
• While Raw Carrots contain 1.5 times more Energy, 1.4 times more Carbohydrate, 1.5 times more Sugars and 2.3 times more Fiber than Boiled and Drained Green Sweet Peppers.
• Both Boiled and Drained Green Sweet Peppers and Raw Carrots have similar amounts of Protein per 1 kg.
• Both Boiled and Drained Green Sweet Peppers as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.