Comparing Nutrients in 300 calories Sauteed Red Sweet Peppers VS Carrots

Weight per 300 calories

• Sauteed Red Sweet Peppers: 226g
• Carrots: 732g

Sauteed Red Sweet Peppers have 3.2 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sauteed Red Sweet Peppers	3%	79%	18%
Carrots	8%	5%	87%

Macro Nutrients

	Sauteed Red Sweet Peppers	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	29.6% 28.8g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	65.6% 11g	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	11.4% 15g	54% 70g	130g per day for Men 19-50 years
Sugars	13.3% 9.65g	48% 34.7g	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	7.2% 5.2g	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 26.3g	g per day for Men 19-50 years
Fiber	10.7% 4.06g	54% 20.5g	38g per day for Men 19-50 years
Protein	4.2% 2.35g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Sauteed Red Sweet Peppers	Carrots	Recommended Dietary Allowance
Vitamin A	34.6% 311μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.13% 4.5μg	34.8% 139μg	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	408% 367mg	48% 43mg	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	46.5% 6.97mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Red Sweet Peppers	Carrots	Recommended Dietary Allowance
Calcium	1.58% 15.8mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	4.26% 0.038mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	13.3% 1.06mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	6.44% 27mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	45.5% 1.05mg	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	7.4% 52mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	NA	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	3.16% 47.4mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	3.08% 0.34mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	4.8% 178g	17.5% 646g	3700g per day for Men 19-50 years

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

• Sauteed Red Sweet Peppers have 8.5 times more Vitamin C and 1.4 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 19.6 times more Vitamin A, 3.8 times more Vitamin B1, 1.7 times more Vitamin B2, 3.3 times more Vitamin B3, 3.6 times more Vitamin B5, 30.8 times more Vitamin B9 and 2.6 times more Vitamin K than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Raw Carrots have similar amounts of Vitamin B6 per 300 kcal.
• Both Sauteed Red Sweet Peppers as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Carrots contain 15.3 times more Calcium, 8.6 times more Copper, 2.1 times more Iron, 3.2 times more Magnesium, 4 times more Manganese, 4.9 times more Phosphorus, 5.4 times more Potassium, 10.7 times more Sodium, 5.2 times more Zinc and 3.6 times more Water than Sauteed Red Sweet Peppers.

Comparison of macro-nutrients per 300 calories:

• Sauteed Red Sweet Peppers have 16.4 times more Fat, 15 times more Saturated Fat, 119.5 times more Omega 3, 15.2 times more Omega 6 and 1.3 times more Fructose than Raw Carrots.
• While Raw Carrots contain 4.7 times more Carbohydrate, 3.6 times more Sugars, 5 times more Fiber and 2.9 times more Protein than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Raw Carrots have similar amounts of Energy per 300 kcal.
• Both Sauteed Red Sweet Peppers as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.