Comparing Nutrients in 100 grams Carrots VS Boiled Green Sweet Peppers with Salt

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Green Sweet Peppers with Salt	12%	6%	82%

Macro Nutrients

	Carrots	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	1.4% 41kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.56% 0.096g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	4.4% 3.2g	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	0.76% 0.55g	2.07% 1.5g	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	% 0.59g	% 1.55g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0.15g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	1.64% 0.92g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	93% 835μg	2.56% 23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	1.58% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	4% 16μg	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	6.56% 5.9mg	82.7% 74.4mg	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	4.4% 0.66mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Green Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	3.3% 33mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	7.22% 0.065mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	5.75% 0.46mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	5% 0.12mg	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% 35mg	2.57% 18mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Boiled Green Sweet Peppers with Salt:

• Raw Carrots have 36.3 times more Vitamin A, 1.9 times more Vitamin B2, 2.1 times more Vitamin B3, 3.5 times more Vitamin B5, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 1.7 times more Vitamin B6 and 12.6 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Vitamin B1 and Vitamin B9 per 100 g.
• Both Raw Carrots as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Boiled Green Sweet Peppers with Salt:

• Raw Carrots have 3.7 times more Calcium, 1.2 times more Manganese, 1.9 times more Phosphorus, 1.9 times more Potassium and 2 times more Zinc than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 1.4 times more Copper, 1.5 times more Iron and 3.4 times more Sodium than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Magnesium and Water per 100 g.
• Both Raw Carrots as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 1.6 times more Energy, 1.6 times more Carbohydrate, 1.5 times more Sugars and 2.3 times more Fiber than Boiled and Drained Green Sweet Peppers with Salt.
• While Boiled and Drained Green Sweet Peppers with Salt contain 2.7 times more Fructose than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Green Sweet Peppers with Salt have similar amounts of Protein per 100 g.
• Both Raw Carrots as well as Boiled and Drained Green Sweet Peppers with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.