Comparing Nutrients in 7 ounces Green Sweet Peppers VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Green Sweet Peppers	15%	7%	78%
Carrots	8%	5%	87%

Macro Nutrients

	Green Sweet Peppers	Carrots	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.1% 9.2g	14.6% 19g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	13% 9.4g	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	3.07% 2.22g	1.5% 1.1g	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	% 2.3g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 7.12g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.05% 1.7g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Green Sweet Peppers	Carrots	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.95% 0.95mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.93% 0.2mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	9.43% 37.7μg	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	177% 160mg	13% 11.7mg	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	4.9% 0.73mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Sweet Peppers	Carrots	Recommended Dietary Allowance
Calcium	2% 20mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	0.16% 6.35μg	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	8.43% 0.67mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	12.3% 0.28mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	10.2% 347mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	5.04% 186g	4.74% 175g	3700g per day for Men 19-50 years

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

• Raw Green Sweet Peppers have 1.6 times more Vitamin B6 and 13.6 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 46.4 times more Vitamin A, 2.1 times more Vitamin B2, 2 times more Vitamin B3, 2.8 times more Vitamin B5, more Vitamin B7, 1.9 times more Vitamin B9, 1.8 times more Vitamin E and 1.8 times more Vitamin K than Raw Green Sweet Peppers.
• Both Raw Green Sweet Peppers and Raw Carrots have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Green Sweet Peppers as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Green Sweet Peppers vs Carrots:

• Raw Green Sweet Peppers have 1.5 times more Copper than Raw Carrots.
• While Raw Carrots contain 3.3 times more Calcium, 1.8 times more Phosphorus, 1.8 times more Potassium, 23 times more Sodium and 1.8 times more Zinc than Raw Green Sweet Peppers.
• Both Raw Green Sweet Peppers and Raw Carrots have similar amounts of Iron, Magnesium, Manganese and Water per 7 oz.
• Both Raw Green Sweet Peppers as well as Raw Carrots have insufficient amounts of Fluoride and Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Green Sweet Peppers have 2 times more Fructose than Raw Carrots.
• While Raw Carrots contain 2.1 times more Energy, 2.1 times more Carbohydrate, 2 times more Sugars and 1.6 times more Fiber than Raw Green Sweet Peppers.
• Both Raw Green Sweet Peppers and Raw Carrots have similar amounts of Protein per 7 oz.
• Both Raw Green Sweet Peppers as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.