Comparing Nutrients in 500 calories Black Pepper VS Carrots

Weight per 500 calories

• Black Pepper: 199g
• Carrots: 1220g

Black Pepper has 6.1 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Black Pepper or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Carrots	8%	5%	87%

Macro Nutrients

	Black Pepper	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	8.67% 2.77g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	8.13% 1.4g	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	98% 127g	90% 117g	130g per day for Men 19-50 years
Sugars	1.76% 1.27g	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	0.63% 0.46g	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	% 0.48g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 43.8g	g per day for Men 19-50 years
Fiber	133% 50.4g	90% 34g	38g per day for Men 19-50 years
Protein	37% 20.7g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Carrots	Recommended Dietary Allowance
Vitamin A	5.98% 53.8μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.8% 2.8mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.47% 34μg	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	0% 0mg	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	14% 2.07mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	272% 326μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Carrots	Recommended Dietary Allowance
Calcium	88.2% 882mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	294% 2.65mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 68μg	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	242% 19.3mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	81% 341mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	1105% 25.4mg	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	45% 315mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	78% 2647mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.76μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.66% 40mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.37mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.67% 25g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Black Pepper vs Carrots:

• Black Pepper Spices have 2 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 189.3 times more Vitamin A, 3.7 times more Vitamin B1, 2 times more Vitamin B2, 5.3 times more Vitamin B3, 2.9 times more Vitamin B6, 6.8 times more Vitamin B9, more Vitamin C and 3.9 times more Vitamin E than Black Pepper Spices.
• Both Black Pepper Spices and Raw Carrots have similar amounts of Vitamin B5 per 500 kcal.
• Both Black Pepper Spices as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Black Pepper vs Carrots:

• Black Pepper Spices have 2.2 times more Calcium, 4.8 times more Copper, 5.3 times more Iron, 2.3 times more Magnesium, 14.6 times more Manganese and 8 times more Selenium than Raw Carrots.
• While Raw Carrots contain 1.4 times more Phosphorus, 1.5 times more Potassium, 21.1 times more Sodium and 43.4 times more Water than Black Pepper Spices.
• Both Black Pepper Spices and Raw Carrots have similar amounts of Zinc per 500 kcal.
• Both Black Pepper Spices as well as Raw Carrots have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Black Pepper Spices have 2.2 times more Fat, 7.1 times more Saturated Fat, 12.4 times more Omega 3, 1.5 times more Fiber and 1.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 45.3 times more Sugars and 14.6 times more Fructose than Black Pepper Spices.
• Both Black Pepper Spices and Raw Carrots have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Black Pepper Spices as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.