Comparing Nutrients in 7 ounces Carrots VS Canned Green Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Canned Green Chili Peppers	12%	10%	78%

Macro Nutrients

	Carrots	Canned Green Chili Peppers	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	7.02% 9.13g	130g per day for Men 19-50 years
Sugars	13% 9.4g	NA	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	1.5% 1.1g	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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 7.12g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Carrots	Canned Green Chili Peppers	Recommended Dietary Allowance
Vitamin A	184% 1657μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	7.78% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	26.8% 107μg	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	13% 11.7mg	75.4% 68mg	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	8.73% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Canned Green Chili Peppers	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	NA	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	9.92% 69.5mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	52.5% 788mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.74% 175g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Canned Green Chili Peppers:

• Raw Carrots have 139.2 times more Vitamin A, 6.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B3 and 3.3 times more Vitamin B5 than Canned Green Chili Peppers.
• While Canned Green Chili Peppers contain 2.8 times more Vitamin B9 and 5.8 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Canned Green Chili Peppers have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Carrots as well as Canned Green Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Canned Green Chili Peppers:

• Raw Carrots have 3 times more Magnesium, 3.2 times more Phosphorus, 2.8 times more Potassium and 2.7 times more Zinc than Canned Green Chili Peppers.
• While Canned Green Chili Peppers contain 4.4 times more Iron and 5.8 times more Sodium than Raw Carrots.
• Both Raw Carrots and Canned Green Chili Peppers have similar amounts of Calcium and Water per 7 oz.
• Both Raw Carrots as well as Canned Green Chili Peppers have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 2 times more Energy, 2.1 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Canned Green Chili Peppers.
• Both Raw Carrots as well as Canned Green Chili Peppers have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.