Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Jalapeno Peppers

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Jalapeno Peppers	11%	10%	79%

Macro Nutrients

	Canned Carrots with Salt	Jalapeno Peppers	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	7.1% 9.2g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	8.06% 5.84g	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	5.14% 3.73g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Jalapeno Peppers	Recommended Dietary Allowance
Vitamin A	88% 791μg	8.5% 76.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	45.7% 0.59mg	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	3.2% 12.8μg	9.57% 38.3μg	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	4.25% 3.83mg	187% 168mg	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	7% 1.05mg	34% 5.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	22% 26.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Jalapeno Peppers	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	7.24% 0.065mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	11.3% 0.91mg	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	5.98% 0.14mg	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	4.86% 34mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	10.3% 352mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Jalapeno Peppers per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Jalapeno Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Jalapeno Peppers:

• 5 ounces of Canned Carrots with Salt have 10.3 times more Vitamin A than Jalapeno Peppers.
• While 5 oz of Raw Jalapeno Peppers contain 2.2 times more Vitamin B1, 2.3 times more Vitamin B2, 2.3 times more Vitamin B3, 2.3 times more Vitamin B5, 3.7 times more Vitamin B6, 3 times more Vitamin B9, 43.9 times more Vitamin C, 4.8 times more Vitamin E and 1.9 times more Vitamin K than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Drained Canned Carrots with Salt as well as Raw Jalapeno Peppers have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Jalapeno Peppers:

• 5 ounces of Canned Carrots with Salt have 2.1 times more Calcium, 2.3 times more Copper, 2.6 times more Iron, 4.6 times more Manganese, 80.7 times more Sodium and 1.9 times more Zinc than Jalapeno Peppers.
• While 5 oz of Raw Jalapeno Peppers contain 1.9 times more Magnesium and 1.4 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Jalapeno Peppers contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 5 ounces of Jalapeno Peppers lack sufficient amounts of Calcium and Zinc
• Both Drained Canned Carrots with Salt as well as Raw Jalapeno Peppers lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Jalapeno Peppers contain 4.5 times more Omega 3, 1.7 times more Sugars and 1.9 times more Fiber than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Jalapeno Peppers offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Omega 3
• Both Drained Canned Carrots with Salt as well as Raw Jalapeno Peppers provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.