Comparing Nutrients in 14 ounces Dried Ancho Peppers VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Ancho Peppers	15%	23%	62%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dried Ancho Peppers	Brazilnuts	Recommended Dietary Allowance
Energy	38.5% 1115kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.5g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	10% 3.25g	200% 64g	32g per day for Men 19-50 years
Omega 3	40.7% 0.65g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	12.8% 9.25g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.25g	g per day for Men 19-50 years
Fiber	226% 85.7g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	84% 47g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Dried Ancho Peppers	Brazilnuts	Recommended Dietary Allowance
Vitamin A	451% 4056μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.2% 0.71mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	688% 8.95mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	159% 25.4mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	158% 7.9mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1079% 14mg	31% 0.4mg	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	68.5% 274μg	22% 87.3μg	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	8.8% 7.94mg	3.1% 2.78mg	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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Ancho Peppers	Brazilnuts	Recommended Dietary Allowance
Calcium	24.2% 242mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	769% 6.9mg	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	542% 43.4mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	107% 448mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	221% 5.08mg	211% 4.85mg	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	114% 798mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	281% 9569mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	11.4% 171mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	51.2% 5.64mg	146% 16mg	11mg per day for Men 19-50 years
Water	2.43% 90g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Ancho Peppers VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Ancho Peppers versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Ancho Peppers vs Brazilnuts:

• 14 ounces of Dried Ancho Peppers have more Vitamin A, 64.4 times more Vitamin B2, 21.7 times more Vitamin B3, 10.8 times more Vitamin B5, 35 times more Vitamin B6, 3.1 times more Vitamin B9 and 2.9 times more Vitamin C than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 3.4 times more Vitamin B1 than Dried Ancho Peppers.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Dried Ancho Peppers as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Ancho Peppers vs Brazilnuts:

• 14 ounces of Dried Ancho Peppers have 4.5 times more Iron, 3.7 times more Potassium and 14.3 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 2.6 times more Calcium, 3.4 times more Copper, 3.3 times more Magnesium, 3.6 times more Phosphorus, 661 times more Selenium and 2.9 times more Zinc than Dried Ancho Peppers.
• Both Dried Ancho Peppers and Brazilnuts contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Ancho Peppers have 4.6 times more Omega 3, 4.4 times more Carbohydrate and 2.9 times more Fiber than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 2.3 times more Energy, 8.2 times more Fat, 19.7 times more Saturated Fat and 5.7 times more Omega 6 than Dried Ancho Peppers.
• Both Dried Ancho Peppers and Brazilnuts offer comparable quantities of Protein per 14 ounces.