Comparing Nutrients in 100 grams Canned Carrots with Liquids and Salt VS Red or Cayenne Pepper

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Red or Cayenne Pepper	11%	36%	53%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Red or Cayenne Pepper	Recommended Dietary Allowance
Energy	0.79% 23kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	10% 3.26g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	45.4% 7.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.13% 5.37g	43.6% 56.6g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	14.3% 10.3g	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	4.74% 1.8g	71.6% 27g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Red or Cayenne Pepper	Recommended Dietary Allowance
Vitamin A	68% 613μg	231% 2081μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	70.7% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	188% 2.45mg	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	2% 8μg	26.5% 106μg	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	2.22% 2mg	85% 76.4mg	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	4.87% 0.73mg	199% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	67% 80.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Red or Cayenne Pepper	Recommended Dietary Allowance
Calcium	3.1% 31mg	14.8% 148mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	41.4% 0.37mg	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	6.5% 0.52mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	87% 2mg	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	2.86% 20mg	42% 293mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	22.5% 2.48mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.22% 8.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Carrots with Liquids and Salt vs Red or Cayenne Pepper:

• Red or Cayenne Pepper Spice contains 3.4 times more Vitamin A, 17.3 times more Vitamin B1, 34 times more Vitamin B2, 20.7 times more Vitamin B3, 21.9 times more Vitamin B6, 13.3 times more Vitamin B9, 38.2 times more Vitamin C, 40.9 times more Vitamin E and 8.2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Red or Cayenne Pepper Spice have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Carrots with Liquids and Salt vs Red or Cayenne Pepper:

• Canned Carrots Solids and Liquids with Salt have 8 times more Sodium and 11.6 times more Water than Red or Cayenne Pepper Spice.
• While Red or Cayenne Pepper Spice contains 4.8 times more Calcium, 3.6 times more Copper, 15 times more Iron, 16.9 times more Magnesium, 4.4 times more Manganese, 14.7 times more Phosphorus, 11.6 times more Potassium, 22 times more Selenium and 8.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 100 grams:

• Red or Cayenne Pepper Spice contains 13.8 times more Energy, 123.4 times more Fat, 130.4 times more Saturated Fat, 82.5 times more Omega 3, 137.7 times more Omega 6, 10.5 times more Carbohydrate, 4.2 times more Sugars, 15.1 times more Fiber and 20.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Red or Cayenne Pepper Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.