Comparing Nutrients in 500 calories Yellow Sweet Peppers VS Carrots

Weight per 500 calories

• Yellow Sweet Peppers: 1852g
• Carrots: 1220g

Raw Carrots have 1.5 times more energy per unit of mass than Raw Yellow Sweet Peppers, which is low in comparison to other foods. Yellow Sweet Peppers having very low energy density.

Which food has more nutrients per 500 calories - Yellow Sweet Peppers or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Peppers	13%	6%	81%
Carrots	8%	5%	87%

Macro Nutrients

	Yellow Sweet Peppers	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	44% 16.7g	90% 34g	38g per day for Men 19-50 years
Protein	33% 18.5g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Peppers	Carrots	Recommended Dietary Allowance
Vitamin A	20.6% 185μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.2% 0.52mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	28.4% 8.5μg	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	120% 481μg	58% 232μg	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	3776% 3398mg	80% 72mg	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	NA	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Peppers	Carrots	Recommended Dietary Allowance
Calcium	20.4% 204mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	106% 8.5mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	76% 1.74mg	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	63.5% 444mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	115% 3926mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.47% 37mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	28.6% 3.15mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	46% 1704g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Yellow Sweet Peppers vs Carrots:

• Raw Yellow Sweet Peppers have 1.4 times more Vitamin B3, 1.8 times more Vitamin B6, 2.1 times more Vitamin B9 and 47.2 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 55 times more Vitamin A, 1.6 times more Vitamin B1, 1.5 times more Vitamin B2 and 3.2 times more Vitamin B7 than Raw Yellow Sweet Peppers.
• Both Raw Yellow Sweet Peppers and Raw Carrots have similar amounts of Vitamin B5 per 500 kcal.
• Both Raw Yellow Sweet Peppers as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Yellow Sweet Peppers vs Carrots:

• Raw Yellow Sweet Peppers have 3.6 times more Copper, 2.3 times more Iron, 1.5 times more Magnesium, 1.2 times more Manganese, 4.6 times more Selenium and 1.6 times more Water than Raw Carrots.
• While Raw Carrots contain 2 times more Calcium and 22.7 times more Sodium than Raw Yellow Sweet Peppers.
• Both Raw Yellow Sweet Peppers and Raw Carrots have similar amounts of Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Yellow Sweet Peppers have 1.6 times more Protein than Raw Carrots.
• While Raw Carrots contain 2 times more Fiber than Raw Yellow Sweet Peppers.
• Both Raw Yellow Sweet Peppers and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Yellow Sweet Peppers as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.