Comparing Nutrients in 300 calories Carrots VS Red Sweet Peppers

Weight per 300 calories

• Carrots: 732g
• Red Sweet Peppers: 1154g

Carrots have 1.6 times more energy per 100g than Red Sweet Peppers. It has low energy density when compared to other foods. Raw Red Sweet Peppers having very low energy density.

Which food has more nutrients per 300 calories - Carrots or Red Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Carrots	Red Sweet Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	3.57% 3.46g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	40.4% 0.65g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	6.8% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	48% 34.7g	67% 48.5g	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	5.55% 4.02g	36% 26g	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	% 22.4g	g per day for Men 19-50 years
Sucrose	% 26.3g	% 0g	g per day for Men 19-50 years
Fiber	54% 20.5g	63.8% 24.2g	38g per day for Men 19-50 years
Protein	12% 6.8g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	679% 6110μg	201% 1812μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	75.4% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	70.6% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	258% 3.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	16.4% 4.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	133% 531μg	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	1637% 1473mg	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	122% 18.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	47% 56.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	24% 241mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	21.8% 0.2mg	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	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	56% 1.3mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	71.6% 2435mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	2.1% 1.15μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	3.08% 46mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	26.2% 2.9mg	11mg per day for Men 19-50 years
Water	17.5% 646g	28.8% 1064g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carrots vs Red Sweet Peppers:

• Raw Carrots have 3.4 times more Vitamin A, 3.3 times more Vitamin B7 and 1.7 times more Vitamin K than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 3.3 times more Vitamin B6, 3.8 times more Vitamin B9, 34.1 times more Vitamin C and 3.8 times more Vitamin E than Raw Carrots.
• Both Raw Carrots as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Red Sweet Peppers:

• Raw Carrots have 3 times more Calcium, 1.7 times more Copper and 10.9 times more Sodium than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 2.3 times more Iron, 1.6 times more Magnesium, 1.6 times more Zinc and 1.6 times more Water than Raw Carrots.
• Both Raw Carrots and Raw Red Sweet Peppers have similar amounts of Manganese, Phosphorus and Potassium per 300 kcal.
• Both Raw Carrots as well as Raw Red Sweet Peppers have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Red Sweet Peppers contain 2 times more Fat, 44.2 times more Omega 3, 1.6 times more Omega 6, 1.4 times more Sugars, 6.5 times more Fructose and 1.7 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Red Sweet Peppers have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Raw Carrots as well as Raw Red Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.