Comparing Nutrients in 300 calories Carrots VS Canned Green Sweet Peppers with Liquids

Weight per 300 calories

• Carrots: 732g
• Canned Green Sweet Peppers with Liquids: 1667g

Carrots have 2.3 times more energy per 100g than Canned Green Sweet Peppers with Liquids. It has low energy density when compared to other foods. Canned Green Sweet Peppers Solids and Liquids having very low energy density.

Which food has more nutrients per 300 calories - Carrots or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	50% 65g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 26.3g	NA	g per day for Men 19-50 years
Fiber	54% 20.5g	52.6% 20g	38g per day for Men 19-50 years
Protein	12% 6.8g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	679% 6110μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	228% 2.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	66.7% 267μg	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	48% 43mg	861% 775mg	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	32% 4.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Canned Green Sweet Peppers with Liquids	Recommended Dietary Allowance
Calcium	24% 241mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	241% 2.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	116% 2.67mg	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	36.6% 256mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	71.6% 2433mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	1521% 22817mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	17.5% 646g	41% 1521g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carrots vs Canned Green Sweet Peppers with Liquids:

• Raw Carrots have 45.8 times more Vitamin A and 3.2 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 B3, 2.9 times more Vitamin B6, 1.9 times more Vitamin B9 and 18 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
• Both Raw Carrots as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Canned Green Sweet Peppers with Liquids:

• Canned Green Sweet Peppers Solids and Liquids contain 2.8 times more Calcium, 6.6 times more Copper, 6.1 times more Iron, 2.1 times more Magnesium, 2.5 times more Manganese, 1.3 times more Phosphorus, 6.8 times more Selenium, 45.2 times more Sodium, 1.7 times more Zinc and 2.4 times more Water than Raw Carrots.
• Both Raw Carrots and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Green Sweet Peppers Solids and Liquids contain 2.8 times more Fat, 17.1 times more Omega 3, 3.3 times more Omega 6 and 2 times more Protein than Raw Carrots.
• Both Raw Carrots and Canned Green Sweet Peppers Solids and Liquids have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Raw Carrots as well as Canned Green Sweet Peppers Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.