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

Weight per 300 calories

• Boiled Green Sweet Peppers: 1071g
• Canned Carrots with Liquids and Salt: 1304g

Boiled Green Sweet Peppers have 1.2 times more energy per 100g than Canned Carrots with Liquids and Salt. It has very low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Green Sweet Peppers or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Sweet Peppers	11%	6%	83%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Green Sweet Peppers	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6.05% 1.03g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	54% 70g	130g per day for Men 19-50 years
Sugars	47% 34g	44.3% 32g	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	22% 16g	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	% 16.6g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	34% 13g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	17.6% 9.86g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Sweet Peppers	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	27.4% 246μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.7% 0.63mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	112% 1.46mg	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	43% 171μg	26% 104μg	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	886% 797mg	29% 26mg	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	35.7% 5.36mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	87.5% 105μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Sweet Peppers	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	9.64% 96mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	77.4% 0.7mg	149% 1.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	61.6% 4.93mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	53.6% 1.23mg	255% 5.87mg	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	27.6% 193mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	52.3% 1779mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	1.43% 21.4mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	26.6% 984g	32.8% 1213g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Sweet Peppers have 2.6 times more Vitamin B1, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 30.6 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 32.4 times more Vitamin A, 2.1 times more Vitamin B5 and 1.8 times more Vitamin E than Boiled and Drained Green Sweet Peppers.
• Both Boiled and Drained Green Sweet Peppers and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B2, Vitamin B3 and Vitamin K per 300 kcal.
• Both Boiled and Drained Green Sweet Peppers as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned Carrots Solids and Liquids with Salt contain 4.2 times more Calcium, 1.9 times more Copper, 1.4 times more Iron, 4.8 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Selenium, 146.1 times more Sodium and 2.9 times more Zinc than Boiled and Drained Green Sweet Peppers.
• Both Boiled and Drained Green Sweet Peppers and Canned Carrots Solids and Liquids with Salt have similar amounts of Magnesium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Green Sweet Peppers have 1.4 times more Omega 6 and 1.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.8 times more Fiber than Boiled and Drained Green Sweet Peppers.
• Both Boiled and Drained Green Sweet Peppers and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Omega 3, Carbohydrate and Sugars per 300 kcal.
• Both Boiled and Drained Green Sweet Peppers as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.