Comparing Nutrients in 300 calories Jalapeno Peppers VS Boiled Carrots

Weight per 300 calories

• Jalapeno Peppers: 1035g
• Boiled Carrots: 857g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Jalapeno Peppers or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Jalapeno Peppers	11%	10%	79%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Jalapeno Peppers	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	2.97% 0.95g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	32.3% 0.52g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	3.77% 0.64g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.2g	54% 70.5g	130g per day for Men 19-50 years
Sugars	58.8% 42.6g	40.8% 29.6g	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	37.5% 27.2g	4.26% 3.1g	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	% 15.3g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0g	% 23g	g per day for Men 19-50 years
Fiber	76.2% 29g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	17% 9.4g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Jalapeno Peppers	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	62% 559μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.7% 0.72mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.8% 13.2mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.26mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	333% 4.33mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70% 279μg	30% 120μg	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	1363% 1227mg	34.3% 31mg	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	247% 37mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	159% 191μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jalapeno Peppers	Boiled Carrots	Recommended Dietary Allowance
Calcium	12.4% 124mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	32.3% 2.6mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	57.8% 1.33mg	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	38.4% 269mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	75.5% 2566mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	7.52% 4.14μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2.07% 31mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	25.6% 949g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Jalapeno Peppers vs Boiled Carrots:

• Raw Jalapeno Peppers have 1.9 times more Vitamin B2, 2.4 times more Vitamin B3, 1.6 times more Vitamin B5, 3.3 times more Vitamin B6, 2.3 times more Vitamin B9, 39.8 times more Vitamin C, 4.2 times more Vitamin E and 1.6 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 13.1 times more Vitamin A and 1.4 times more Vitamin B1 than Raw Jalapeno Peppers.
• Both Raw Jalapeno Peppers as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Jalapeno Peppers vs Boiled Carrots:

• Raw Jalapeno Peppers have 3.3 times more Copper, 1.8 times more Magnesium, 1.3 times more Potassium and 1.2 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.1 times more Calcium, 1.3 times more Manganese, 1.5 times more Selenium and 16 times more Sodium than Raw Jalapeno Peppers.
• Both Raw Jalapeno Peppers and Boiled and Drained Carrots have similar amounts of Iron, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Jalapeno Peppers have 2.5 times more Fat, 60.3 times more Omega 3, 1.4 times more Sugars, 8.8 times more Fructose and 1.4 times more Protein than Boiled and Drained Carrots.
• Both Raw Jalapeno Peppers and Boiled and Drained Carrots have similar amounts of Energy, Omega 6, Carbohydrate and Fiber per 300 kcal.
• Both Raw Jalapeno Peppers as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.