Comparing Nutrients in 1 kilogram Sauteed Red Sweet Peppers VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Sauteed Red Sweet Peppers	3%	79%	18%
Carrots	8%	5%	87%

Macro Nutrients

	Sauteed Red Sweet Peppers	Carrots	Recommended Dietary Allowance
Energy	46% 1330kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	131% 128g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	48.7% 15.6g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	484% 7.75g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	291% 49.4g	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	50.5% 65.7g	73.7% 96g	130g per day for Men 19-50 years
Sugars	59% 42.8g	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	32% 23g	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	% 19g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 36g	g per day for Men 19-50 years
Fiber	47.4% 18g	73.7% 28g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Sauteed Red Sweet Peppers	Carrots	Recommended Dietary Allowance
Vitamin A	153% 1380μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.6% 9.54mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.8% 2.44mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	280% 3.64mg	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	5% 20μg	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	1809% 1628mg	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	206% 31mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Red Sweet Peppers	Carrots	Recommended Dietary Allowance
Calcium	7% 70mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	58.8% 4.7mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	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	33% 230mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	21.3% 790g	24% 883g	3700g per day for Men 19-50 years

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

• Sauteed Red Sweet Peppers have 1.9 times more Vitamin B2, 2.6 times more Vitamin B6, 27.6 times more Vitamin C, 4.7 times more Vitamin E and 1.2 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 6.1 times more Vitamin A and 9.5 times more Vitamin B9 than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Raw Carrots have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 1 kg.
• Both Sauteed Red 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 Sauteed Red Sweet Peppers vs Carrots:

• Sauteed Red Sweet Peppers have 1.6 times more Iron than Raw Carrots.
• While Raw Carrots contain 4.7 times more Calcium, 2.6 times more Copper, 1.5 times more Phosphorus, 1.7 times more Potassium, 3.3 times more Sodium and 1.6 times more Zinc than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Raw Carrots have similar amounts of Magnesium, Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sauteed Red Sweet Peppers have 3.2 times more Energy, 53.1 times more Fat, 48.7 times more Saturated Fat, 387.5 times more Omega 3, 49.4 times more Omega 6 and 4.2 times more Fructose than Raw Carrots.
• While Raw Carrots contain 1.5 times more Carbohydrate and 1.6 times more Fiber than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Raw Carrots have similar amounts of Sugars and Protein per 1 kg.
• Both Sauteed Red Sweet Peppers as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.