Comparing Nutrients in 1 pound 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	4.38% 127kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.4g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	20% 14.5g	29.7% 21.5g	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	9.4% 6.8g	3.44% 2.5g	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	% 7.03g	% 2.68g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 16.3g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	7.45% 4.17g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Sweet Peppers	Carrots	Recommended Dietary Allowance
Vitamin A	11.6% 104μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.16mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.17% 0.36mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.3% 1.06mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 72.6μg	21.5% 86μg	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	375% 337mg	29.7% 26.8mg	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	15% 2.27mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Sweet Peppers	Carrots	Recommended Dietary Allowance
Calcium	4.1% 41mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.29mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	26% 2.1mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	28.2% 0.65mg	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	11.7% 81.6mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11.3% 417g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Boiled and Drained Green Sweet Peppers as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 lb.
• Both Boiled and Drained Green Sweet Peppers as well as Raw Carrots have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• 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 lb.