Comparing Nutrients in 100 grams Boiled Carrots VS Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Boiled Carrots	Red Sweet Peppers	Recommended Dietary Allowance
Energy	1.2% 35kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	4.64% 6.03g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	5.8% 4.2g	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	0.5% 0.36g	3.1% 2.26g	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	% 0.4g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	95% 852μg	17.4% 157μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	6.1% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	6.34% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.42% 0.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.5% 14μg	11.5% 46μg	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	4% 3.6mg	142% 128mg	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	6.87% 1.03mg	10.5% 1.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	4.1% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	3% 30mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	1.9% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	5.38% 0.43mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	4.87% 0.11mg	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	4.3% 30mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Red Sweet Peppers:

• Boiled and Drained Carrots have 5.4 times more Vitamin A, 1.2 times more Vitamin B1 and 2.8 times more Vitamin K than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 3.3 times more Vitamin B9, 35.5 times more Vitamin C and 1.5 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Red Sweet Peppers:

• Boiled and Drained Carrots have 4.3 times more Calcium, 1.4 times more Manganese, 7 times more Selenium and 14.5 times more Sodium than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 1.3 times more Iron than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Red Sweet Peppers have similar amounts of Copper, Magnesium, Phosphorus, Potassium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 1.3 times more Energy, 1.4 times more Carbohydrate and 1.4 times more Fiber than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 56 times more Omega 3, 6.3 times more Fructose and 1.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Red Sweet Peppers have similar amounts of Sugars per 100 g.
• Both Boiled and Drained Carrots as well as Raw Red Sweet Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.