Comparing Nutrients in 500 calories Boiled Carrots VS Cooked Frozen Chopped Red Sweet Peppers with Salt

Weight per 500 calories

• Boiled Carrots: 1429g
• Cooked Frozen Chopped Red Sweet Peppers with Salt: 3125g

Boiled Carrots have 2.2 times more energy per 100g than Cooked Frozen Chopped Red Sweet Peppers with Salt. It has low energy density when compared to other foods. Boiled Chopped Frozen Red Sweet Peppers, drained with Salt having very low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Cooked Frozen Chopped Red Sweet Peppers with Salt?

Macros Ratio

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

Macro Nutrients

	Boiled Carrots	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	2.64% 0.84g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	16.5% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	79.6% 103g	130g per day for Men 19-50 years
Sugars	68% 49.3g	123% 89.4g	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	7.1% 5.14g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 38.6g	NA	g per day for Men 19-50 years
Fiber	113% 43g	65.8% 25g	38g per day for Men 19-50 years
Protein	19.4% 11g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	333% 3000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	74.5% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	211% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	260% 3.38mg	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	50% 200μg	78% 313μg	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	57% 51.4mg	1431% 1288mg	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	98% 14.7mg	225% 33.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	88.5% 106μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	43% 429mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	153% 1.38mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	203% 16.3mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	52% 219mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	132% 3.03mg	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	61.2% 429mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	500% 7500mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	14.2% 1.56mg	11mg per day for Men 19-50 years
Water	35% 1288g	80% 2959g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Cooked Frozen Chopped Red Sweet Peppers with Salt:

• Boiled and Drained Carrots have 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, drained with Salt.
• While Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain 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.
• Both Boiled and Drained Carrots as well as Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Cooked Frozen Chopped Red Sweet Peppers with Salt:

• Boiled and Drained Carrots have 1.7 times more Calcium, 1.5 times more Potassium, 1.6 times more Selenium and 1.8 times more Zinc than Boiled Chopped Frozen Red Sweet Peppers, drained with Salt.
• While Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain 5.7 times more Copper, 3.3 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 9.1 times more Sodium and 2.3 times more Water than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 1.7 times more Fiber than Boiled Chopped Frozen Red Sweet Peppers, drained with Salt.
• While Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain 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.
• Both Boiled and Drained Carrots and Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Carrots as well as Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.