Comparing Nutrients in 7 ounces Carrots VS Red Hot Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Red Hot Chili Peppers	16%	8%	76%

Macro Nutrients

	Carrots	Red Hot Chili Peppers	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	2.66% 0.45g	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	13.4% 17.5g	130g per day for Men 19-50 years
Sugars	13% 9.4g	14.5% 10.5g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	Red Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	184% 1657μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	15.4% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	77.2% 1mg	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	11.4% 45.6μg	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	13% 11.7mg	317% 285mg	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	9.13% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	23% 27.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Red Hot Chili Peppers	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	28.4% 0.26mg	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	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	16% 0.37mg	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	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	18.8% 639mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.72% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Red Hot Chili Peppers:

• Raw Carrots have 17.4 times more Vitamin A and 1.4 times more Vitamin B5 than Raw Red Hot Chili Peppers.
• While Raw Red Hot Chili Peppers contain 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 3.7 times more Vitamin B6 and 24.4 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Raw Red Hot Chili Peppers have similar amounts of Vitamin B1, Vitamin B9, Vitamin E and Vitamin K per 7 oz.
• Both Raw Carrots as well as Raw Red Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Red Hot Chili Peppers:

• Raw Carrots have 2.4 times more Calcium and 7.7 times more Sodium than Raw Red Hot Chili Peppers.
• While Raw Red Hot Chili Peppers contain 2.9 times more Copper, 3.4 times more Iron, 1.9 times more Magnesium and 1.3 times more Manganese than Raw Carrots.
• Both Raw Carrots and Raw Red Hot Chili Peppers have similar amounts of Phosphorus, Potassium, Zinc and Water per 7 oz.
• Both Raw Carrots as well as Raw Red Hot Chili Peppers have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 1.9 times more Fiber than Raw Red Hot Chili Peppers.
• While Raw Red Hot Chili Peppers contain 2.3 times more Omega 6 and 2 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Red Hot Chili Peppers have similar amounts of Energy, Carbohydrate and Sugars per 7 oz.
• Both Raw Carrots as well as Raw Red Hot Chili Peppers have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.