Comparing Nutrients in 100 calories Black Pepper VS Canned Carrots with Liquids and Salt

Weight per 100 calories

• Black Pepper: 39.8g
• Canned Carrots with Liquids and Salt: 435g

Black Pepper has 10.9 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 100 calories - Black Pepper or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Black Pepper	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.6% 25.5g	18% 23.3g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	14.8% 10.7g	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	0.13% 0.092g	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	% 0.096g	NA	g per day for Men 19-50 years
Sucrose	% 0.008g	NA	g per day for Men 19-50 years
Fiber	26.5% 10g	20.6% 7.83g	38g per day for Men 19-50 years
Protein	7.4% 4.14g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.2% 10.8μg	296% 2665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.6% 0.043mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.072mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.9% 0.12mg	37.5% 0.49mg	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	1.7% 6.77μg	8.7% 34.8μg	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	0% 0mg	9.66% 8.7mg	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	2.76% 0.41mg	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.3% 65.2μg	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	17.6% 176mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	49.8% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.6μg	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	48.4% 3.87mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	16.2% 68mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	85% 1.96mg	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	9% 63mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	15.6% 529mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	3.55% 1.95μg	3.16% 1.74μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.97mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	4.3% 0.47mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Black Pepper vs Canned Carrots with Liquids and Salt:

• Black Pepper Spices have 1.5 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 247.8 times more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 4 times more Vitamin B3, 4.2 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin C and 7.7 times more Vitamin E than Black Pepper Spices.
• Both Black Pepper Spices and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B5 per 100 kcal.
• Both Black Pepper Spices as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Black Pepper vs Canned Carrots with Liquids and Salt:

• Black Pepper Spices have 1.3 times more Calcium, 1.7 times more Iron, 1.7 times more Magnesium and 2.6 times more Manganese than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Phosphorus, 1.4 times more Potassium, 131 times more Sodium, 2.7 times more Zinc and 81.4 times more Water than Black Pepper Spices.
• Both Black Pepper Spices and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Black Pepper Spices have 2.1 times more Fat, 5.1 times more Saturated Fat, 1.7 times more Omega 3, 1.3 times more Fiber and 1.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 41.9 times more Sugars than Black Pepper Spices.
• Both Black Pepper Spices and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Omega 6 and Carbohydrate per 100 kcal.
• Both Black Pepper Spices as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.