Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Canned Jalapeno Peppers with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Jalapeno Peppers with Liquids	12%	27%	61%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	5.86% 4.25g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	3.26% 1.83g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Vitamin A	135% 1216μg	18.7% 169μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	29% 0.38mg	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	3.97% 16μg	6.95% 27.8μg	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	4.4% 3.97mg	22% 20mg	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	9.66% 1.45mg	9.13% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	21.3% 25.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Jalapeno Peppers with Liquids	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	32% 0.29mg	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	13% 1.03mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	9.84% 0.23mg	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	5.67% 39.7mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	221% 3316mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	5% 185g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Canned Jalapeno Peppers with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Canned Jalapeno Peppers with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Canned Jalapeno Peppers with Liquids:

• 7 ounces of Canned Carrots with Liquids and Salt have 7.2 times more Vitamin A than Canned Jalapeno Peppers with Liquids.
• While 7 oz of Canned Jalapeno Peppers Solids and Liquids contain 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 3 times more Vitamin B5, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9, 5 times more Vitamin C and 1.3 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Jalapeno Peppers with Liquids provide similar amounts of Vitamin B3 and Vitamin E per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Jalapeno Peppers Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Canned Jalapeno Peppers with Liquids:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.3 times more Calcium and 3.9 times more Manganese than Canned Jalapeno Peppers with Liquids.
• While 7 oz of Canned Jalapeno Peppers Solids and Liquids contain 1.4 times more Copper, 3.6 times more Iron, 1.7 times more Magnesium and 7 times more Sodium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Jalapeno Peppers with Liquids contain similar levels of Phosphorus, Potassium, Zinc and Water per seven ounces.
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Jalapeno Peppers Solids and Liquids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Jalapeno Peppers Solids and Liquids contain 8.8 times more Omega 6 and 1.4 times more Fiber than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Jalapeno Peppers with Liquids offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 6
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Jalapeno Peppers Solids and Liquids provide inadequate amounts of Energy, Omega 3 and Protein in seven ounces.