Comparing Nutrients in 7 ounces Sauteed Green Sweet Peppers VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Sauteed Green Sweet Peppers	2%	84%	14%
Carrots	8%	5%	87%

Macro Nutrients

	Sauteed Green Sweet Peppers	Carrots	Recommended Dietary Allowance
Energy	7.94% 230kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	24.2% 23.5g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	9.86% 3.16g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	60% 10g	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	6.44% 8.37g	14.6% 19g	130g per day for Men 19-50 years
Sugars	5.94% 4.3g	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	2.96% 2.14g	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	% 2.16g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.12g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Sauteed Green Sweet Peppers	Carrots	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.99% 3.97μg	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	390% 351mg	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	18.5% 2.78mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.2% 42.3μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Green Sweet Peppers	Carrots	Recommended Dietary Allowance
Calcium	1.6% 16mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	7.44% 0.6mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	5.35% 0.12mg	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	4.25% 29.8mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.43% 164g	4.74% 175g	3700g per day for Men 19-50 years

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

• Sauteed Green Sweet Peppers have 1.4 times more Vitamin B6, 30 times more Vitamin C, 2.1 times more Vitamin E and 1.6 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 59.6 times more Vitamin A, 1.6 times more Vitamin B1, 1.7 times more Vitamin B3, 2.5 times more Vitamin B5 and 9.5 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Raw Carrots have similar amounts of Vitamin B2 per 7 oz.
• Both Sauteed 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 Sauteed Green Sweet Peppers vs Carrots:

• Sauteed Green Sweet Peppers have 6 times more Selenium than Raw Carrots.
• While Raw Carrots contain 4.1 times more Calcium, 2.6 times more Copper, 1.5 times more Magnesium, 2.3 times more Manganese, 2.3 times more Phosphorus, 2.4 times more Potassium, 4.1 times more Sodium and 4 times more Zinc than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Raw Carrots have similar amounts of Iron and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Sauteed Green Sweet Peppers have 2.8 times more Energy, 49.4 times more Fat, 49.7 times more Saturated Fat, 385 times more Omega 3, 51.3 times more Omega 6 and 2 times more Fructose than Raw Carrots.
• While Raw Carrots contain 2.3 times more Carbohydrate, 2.2 times more Sugars and 1.6 times more Fiber than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Raw Carrots have similar amounts of Protein per 7 oz.
• Both Sauteed Green Sweet Peppers as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.