Comparing Nutrients in 300 calories Cooked Chopped Frozen Red Sweet Peppers VS Boiled Carrots

Weight per 300 calories

• Cooked Chopped Frozen Red Sweet Peppers: 1875g
• Boiled Carrots: 857g

Boiled and Drained Carrots have 2.2 times more energy per unit of mass than Boiled Chopped Frozen Red Sweet Peppers, which is low in comparison to other foods. Cooked Chopped Frozen Red Sweet Peppers having very low energy density.

Which food has more nutrients per 300 calories - Cooked Chopped Frozen Red Sweet Peppers or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Red Sweet Peppers	20%	9%	71%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cooked Chopped Frozen Red Sweet Peppers	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.38g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	9.93% 1.7g	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	47.7% 62g	54% 70.5g	130g per day for Men 19-50 years
Sugars	74% 53.6g	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	NA	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	NA	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	39.5% 15g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	32% 18g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Red Sweet Peppers	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	200% 1800μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.7% 0.96mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.63% 0.43mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	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	47% 188μg	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	858% 773mg	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	135% 20.3mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53% 63.8μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Red Sweet Peppers	Boiled Carrots	Recommended Dietary Allowance
Calcium	15% 150mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	122% 9.75mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	31.3% 131mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	35% 244mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	8.52% 0.94mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	48% 1776g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Chopped Frozen Red Sweet Peppers vs Boiled Carrots:

• Boiled Chopped Frozen Red Sweet Peppers have 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 3.7 times more Vitamin B3, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9, 25 times more Vitamin C and 2.3 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.1 times more Vitamin A, 4.6 times more Vitamin B5 and 1.8 times more Vitamin K than Boiled Chopped Frozen Red Sweet Peppers.
• Both Boiled Chopped Frozen Red Sweet 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 Cooked Chopped Frozen Red Sweet Peppers vs Boiled Carrots:

• Boiled Chopped Frozen Red Sweet Peppers have 5.7 times more Copper, 3.3 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese and 2.3 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Calcium, 1.5 times more Potassium, 1.6 times more Selenium, 6.6 times more Sodium and 1.8 times more Zinc than Boiled Chopped Frozen Red Sweet Peppers.
• Both Boiled Chopped Frozen Red Sweet Peppers and Boiled and Drained Carrots have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Chopped Frozen Red Sweet Peppers have 2.2 times more Fat, 19.7 times more Omega 3, 2.3 times more Omega 6, 1.8 times more Sugars and 2.7 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Fiber than Boiled Chopped Frozen Red Sweet Peppers.
• Both Boiled Chopped Frozen Red Sweet Peppers and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled Chopped Frozen Red Sweet Peppers as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.