Comparing Nutrients in 7 ounces Yellow Sweet Peppers VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Peppers	13%	6%	81%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Yellow Sweet Peppers	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	NA	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	NA	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 6.83g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.54% 2g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Peppers	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.04% 0.91μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 51.6μg	5.46% 22μg	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	405% 364mg	5.07% 4.56mg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Peppers	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	18% 0.16mg	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	11.4% 0.91mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	14.4% 0.33mg	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	6.8% 47.6mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Sweet Peppers VS Cooked Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Yellow Sweet Peppers versus 7 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Yellow Sweet Peppers vs Cooked Frozen Carrots:

• 7 ounces of Yellow Sweet Peppers have 2.1 times more Vitamin B3, 2 times more Vitamin B6, 2.4 times more Vitamin B9 and 79.8 times more Vitamin C than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 84.6 times more Vitamin A and 1.5 times more Vitamin B2 than Raw Yellow Sweet Peppers.
• Both Yellow Sweet Peppers and Cooked Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Yellow Sweet Peppers have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Yellow Sweet Peppers as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Yellow Sweet Peppers vs Cooked Frozen Carrots:

• 7 ounces of Yellow Sweet Peppers have 1.3 times more Copper than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 3.2 times more Calcium, 1.4 times more Manganese, 1.3 times more Phosphorus, 29.5 times more Sodium and 2.1 times more Zinc than Raw Yellow Sweet Peppers.
• Both Yellow Sweet Peppers and Cooked Frozen Carrots contain similar levels of Iron, Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Yellow Sweet Peppers lack sufficient amounts of Calcium and Zinc
• Both Raw Yellow Sweet Peppers as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Frozen Carrots contain 3.7 times more Fiber than Raw Yellow Sweet Peppers.
• Both Yellow Sweet Peppers and Cooked Frozen Carrots offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Yellow Sweet Peppers as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Protein in seven ounces.