Comparing Nutrients in 5 ounces Banana Pepper VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Banana Pepper	21%	13%	66%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Banana Pepper	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	1.3% 38.3kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	8.43% 11g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	7.98% 5.8g	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	0.55% 0.4g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	NA	% 4.88g	g per day for Men 19-50 years
Fiber	12.7% 4.8g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	4.2% 2.35g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Banana Pepper	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.68% 24μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.57% 0.11mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.76mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.5% 0.38mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	9.16% 0.12mg	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	10.3% 41μg	3.9% 15.6μg	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	130% 117mg	3.62% 3.26mg	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	6.52% 0.98mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Pepper	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	2% 20mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	13% 0.12mg	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	8.15% 0.65mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	6.16% 0.14mg	10.3% 0.24mg	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	6.48% 45.4mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Banana Pepper VS Cooked Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Banana Pepper versus 5 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Banana Pepper vs Cooked Frozen Carrots:

• 5 ounces of Banana Pepper have 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 3 times more Vitamin B3, 1.5 times more Vitamin B5, 4.3 times more Vitamin B6, 2.6 times more Vitamin B9 and 36 times more Vitamin C than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 49.8 times more Vitamin A, 1.5 times more Vitamin E and 1.4 times more Vitamin K than Raw Banana Pepper.
• 5 ounces of Banana Pepper have insufficient amounts of Vitamin A
• Both Raw Banana Pepper as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Banana Pepper vs Cooked Frozen Carrots:

• 5 ounces of Banana Pepper have 1.5 times more Magnesium and 1.3 times more Potassium than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 2.5 times more Calcium, 1.7 times more Manganese, 4.5 times more Sodium and 1.4 times more Zinc than Raw Banana Pepper.
• Both Banana Pepper and Cooked Frozen Carrots contain similar levels of Copper, Iron, Phosphorus and Water per five ounces.
• 5 ounces of Banana Pepper lack sufficient amounts of Calcium
• Both Raw Banana Pepper as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Banana Pepper have 2.9 times more Protein than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 14.7 times more Omega 3, 1.4 times more Carbohydrate and 2.1 times more Sugars than Raw Banana Pepper.
• Both Banana Pepper and Cooked Frozen Carrots offer comparable quantities of Fiber per five ounces.
• 5 ounces of Banana Pepper provide inadequate amounts of Omega 3
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw Banana Pepper as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in five ounces.