Comparing Nutrients in 1 kilogram Green Sweet Peppers VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Green Sweet Peppers	15%	7%	78%
Carrots	8%	5%	87%

Macro Nutrients

	Green Sweet Peppers	Carrots	Recommended Dietary Allowance
Energy	6.9% 200kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	35.7% 46.4g	73.7% 96g	130g per day for Men 19-50 years
Sugars	33% 24g	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	15.4% 11g	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	% 11.6g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 36g	g per day for Men 19-50 years
Fiber	44.7% 17g	73.7% 28g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Green Sweet Peppers	Carrots	Recommended Dietary Allowance
Vitamin A	20% 180μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	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	893% 804mg	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	24.7% 3.7mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61.7% 74μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Sweet Peppers	Carrots	Recommended Dietary Allowance
Calcium	10% 100mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	42.5% 3.4mg	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	53% 1.22mg	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	28.6% 200mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	25.4% 939g	24% 883g	3700g per day for Men 19-50 years

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

• Raw Green Sweet Peppers have 1.6 times more Vitamin B6 and 13.6 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 46.4 times more Vitamin A, 2.1 times more Vitamin B2, 2 times more Vitamin B3, 2.8 times more Vitamin B5, more Vitamin B7, 1.9 times more Vitamin B9, 1.8 times more Vitamin E and 1.8 times more Vitamin K than Raw Green Sweet Peppers.
• Both Raw Green Sweet Peppers and Raw Carrots have similar amounts of Vitamin B1 per 1 kg.
• Both Raw 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 Green Sweet Peppers vs Carrots:

• Raw Green Sweet Peppers have 1.5 times more Copper than Raw Carrots.
• While Raw Carrots contain 3.3 times more Calcium, 1.8 times more Phosphorus, 1.8 times more Potassium, 23 times more Sodium and 1.8 times more Zinc than Raw Green Sweet Peppers.
• Both Raw Green Sweet Peppers and Raw Carrots have similar amounts of Iron, Magnesium, Manganese and Water per 1 kg.
• Both Raw Green Sweet Peppers as well as Raw Carrots have insufficient amounts of Fluoride and Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Sweet Peppers have 2 times more Fructose than Raw Carrots.
• While Raw Carrots contain 2.1 times more Energy, 2.1 times more Carbohydrate, 2 times more Sugars and 1.6 times more Fiber than Raw Green Sweet Peppers.
• Both Raw Green Sweet Peppers and Raw Carrots have similar amounts of Protein per 1 kg.
• Both Raw Green Sweet Peppers as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.