Comparing Nutrients in 500 calories Carrots VS Cooked Chopped Frozen Green Sweet Peppers

Weight per 500 calories

• Carrots: 1220g
• Cooked Chopped Frozen Green Sweet Peppers: 2778g

Carrots have 2.3 times more energy per 100g than Cooked Chopped Frozen Green Sweet Peppers. It has low energy density when compared to other foods. Boiled Chopped Frozen Green Sweet Peppers having very low energy density.

Which food has more nutrients per 500 calories - Carrots or Cooked Chopped Frozen Green Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Carrots	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	14.7% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	83.3% 108g	130g per day for Men 19-50 years
Sugars	79.7% 58g	NA	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	9.25% 6.7g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	90% 34g	65.8% 25g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	46.3% 417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	66.2% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	188% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	231% 3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	69.4% 278μg	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	80% 72mg	1272% 1144mg	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	53.7% 8.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	40.2% 402mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	136% 1.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	181% 14.4mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	117% 2.7mg	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% 427mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	29% 1077g	71% 2631g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Cooked Chopped Frozen Green Sweet Peppers:

• Raw Carrots have 24.4 times more Vitamin A and 5.2 times more Vitamin B5 than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 1.8 times more Vitamin B1, 2.5 times more Vitamin B3, 1.8 times more Vitamin B6 and 15.9 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Vitamin B2 and Vitamin B9 per 500 kcal.
• Both Raw Carrots as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Cooked Chopped Frozen Green Sweet Peppers:

• Raw Carrots have 1.8 times more Calcium, 2 times more Potassium, 7.6 times more Sodium and 2.1 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 2.2 times more Copper, 3.9 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 4.6 times more Selenium and 2.4 times more Water than Raw Carrots.
• Both Raw Carrots and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 1.4 times more Fiber than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 1.7 times more Fat, 10.3 times more Omega 3, 2.1 times more Omega 6 and 2.3 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Carrots as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.