Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Canned Hot Pickled Peppers

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Canned Hot Pickled Peppers	13%	14%	73%

Macro Nutrients

	Cooked Frozen Carrots	Canned Hot Pickled Peppers	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	6.96% 9.05g	130g per day for Men 19-50 years
Sugars	11% 8.1g	4.38% 3.18g	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	0.77% 0.56g	2.55% 1.85g	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	% 0.71g	% 1.33g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 0g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Canned Hot Pickled Peppers	Recommended Dietary Allowance
Vitamin A	187% 1679μg	9.5% 85.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	16% 0.21mg	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	5.46% 22μg	6.45% 25.8μg	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	5.07% 4.56mg	27% 24.4mg	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	13.4% 2mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	36.2% 43.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Canned Hot Pickled Peppers	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	9.92% 0.089mg	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% 1.05mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	4.5% 0.1mg	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	8.8% 61.5mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	189% 2838mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Canned Hot Pickled Peppers per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Canned Hot Pickled Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Canned Hot Pickled Peppers:

• 7 ounces of Cooked Frozen Carrots have 19.7 times more Vitamin A, 1.6 times more Vitamin B2 and 1.2 times more Vitamin B3 than Canned Hot Pickled Peppers.
• While 7 oz of Canned Hot Pickled Peppers contain 5.3 times more Vitamin C and 1.6 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Hot Pickled Peppers provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per seven ounces.
• 7 ounces of Canned Hot Pickled Peppers have insufficient amounts of Vitamin B2
• Both Boiled and Drained Frozen Carrots as well as Canned Hot Pickled Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Canned Hot Pickled Peppers:

• 7 ounces of Cooked Frozen Carrots have 1.8 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 3.2 times more Manganese, 2.4 times more Phosphorus, 1.7 times more Potassium and 3.9 times more Zinc than Canned Hot Pickled Peppers.
• While 7 oz of Canned Hot Pickled Peppers contain 1.7 times more Calcium and 24.2 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Hot Pickled Peppers contain similar levels of Water per seven ounces.
• 7 ounces of Canned Hot Pickled Peppers lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Boiled and Drained Frozen Carrots as well as Canned Hot Pickled Peppers lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 1.5 times more Omega 3, 1.7 times more Carbohydrate, 2.6 times more Sugars and 1.3 times more Fiber than Canned Hot Pickled Peppers.
• 7 ounces of Canned Hot Pickled Peppers provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Canned Hot Pickled Peppers provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.