Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Boiled Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Green Sweet Peppers	11%	6%	83%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	6.24% 4.52g	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	2.93% 2.13g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	2.33% 1.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	97% 869μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	4.23% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	2.24% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	25.4% 0.33mg	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	2.83% 11.3μg	5.67% 22.7μg	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	3.15% 2.83mg	117% 105mg	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	6.9% 1.03mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Calcium	4.4% 44mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	10.2% 0.092mg	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	9.2% 0.74mg	8.15% 0.65mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	7.1% 0.16mg	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	4.05% 28.3mg	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	1.55% 0.17mg	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 Liquids and Salt VS Boiled Green Sweet Peppers per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Boiled Green Sweet Peppers:

• 5 ounces of Canned Carrots with Liquids and Salt have 26.7 times more Vitamin A, 1.8 times more Vitamin B5 and 1.5 times more Vitamin E than Boiled Green Sweet Peppers.
• While 5 oz of Boiled and Drained Green Sweet Peppers contain 3.1 times more Vitamin B1, 2.1 times more Vitamin B6, 2 times more Vitamin B9 and 37.2 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Green Sweet Peppers provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin K per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Boiled Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Boiled Green Sweet Peppers:

• 5 ounces of Canned Carrots with Liquids and Salt have 3.4 times more Calcium, 1.6 times more Copper, 3.9 times more Manganese, 120 times more Sodium and 2.4 times more Zinc than Boiled Green Sweet Peppers.
• Both Canned Carrots with Liquids and Salt and Boiled Green Sweet Peppers contain similar levels of Iron, Magnesium, Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Boiled Green Sweet Peppers lack sufficient amounts of Calcium and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Green Sweet Peppers lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.5 times more Fiber than Boiled Green Sweet Peppers.
• While 5 oz of Boiled and Drained Green Sweet Peppers contain 1.3 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Green Sweet Peppers offer comparable quantities of Carbohydrate per five ounces.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Green Sweet Peppers provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.