Comparing Nutrients in 7 ounces Cooked Chopped Frozen Green Sweet Peppers VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Chopped Frozen Green Sweet Peppers	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.95% 7.74g	8.46% 11g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.92g	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	4.7% 1.8g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Green Sweet Peppers	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.43% 0.1mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.91% 0.046mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	17% 0.22mg	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	4.96% 20μg	4.47% 18μg	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	91% 81.8mg	5.95% 5.36mg	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	NA	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Green Sweet Peppers	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	1.6% 16mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	23% 0.21mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	39% 0.89mg	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	3.7% 25.8mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	5.08% 188g	5% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Green Sweet Peppers vs Canned Carrots with Salt:

• Boiled Chopped Frozen Green Sweet Peppers have 2.8 times more Vitamin B1, 2 times more Vitamin B3 and 15.3 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 37.2 times more Vitamin A and 5.9 times more Vitamin B5 than Boiled Chopped Frozen Green Sweet Peppers.
• Both Boiled Chopped Frozen Green Sweet Peppers and Drained Canned Carrots with Salt have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Green Sweet Peppers vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain 3.1 times more Calcium, 2.4 times more Copper, 4.6 times more Manganese, 1.8 times more Phosphorus, 2.5 times more Potassium, 60.5 times more Sodium and 5.2 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.
• Both Boiled Chopped Frozen Green Sweet Peppers and Drained Canned Carrots with Salt have similar amounts of Iron, Magnesium and Water per 7 oz.
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Drained Canned Carrots with Salt have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Chopped Frozen Green Sweet Peppers have 1.5 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.4 times more Carbohydrate and 1.7 times more Fiber than Boiled Chopped Frozen Green Sweet Peppers.
• Both Boiled Chopped Frozen Green Sweet Peppers as well as Drained Canned Carrots with Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.