Comparing Nutrients in 14 ounces Jalapeno Peppers VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Jalapeno Peppers	11%	10%	79%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Jalapeno Peppers	Brazilnuts	Recommended Dietary Allowance
Energy	3.97% 115kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	200% 64g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 25.8g	36% 46.6g	130g per day for Men 19-50 years
Sugars	22.6% 16.4g	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	14.4% 10.4g	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	% 5.87g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.25g	g per day for Men 19-50 years
Fiber	29.2% 11g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Jalapeno Peppers	Brazilnuts	Recommended Dietary Allowance
Vitamin A	24% 214μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.8% 5.1mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	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	26.8% 107μg	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	523% 471mg	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	95% 14.2mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jalapeno Peppers	Brazilnuts	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	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	12.4% 0.99mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	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	14.7% 103mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	146% 16mg	11mg per day for Men 19-50 years
Water	9.84% 364g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Jalapeno Peppers VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Jalapeno 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 Jalapeno Peppers vs Brazilnuts:

• 14 ounces of Jalapeno Peppers have more Vitamin A, 2 times more Vitamin B2, 4.3 times more Vitamin B3, 1.7 times more Vitamin B5, 4.1 times more Vitamin B6, 1.2 times more Vitamin B9, 169.4 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 15.4 times more Vitamin B1 and 1.6 times more Vitamin E than Raw Jalapeno Peppers.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Jalapeno Peppers as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Jalapeno Peppers vs Brazilnuts:

• 14 ounces of Jalapeno Peppers have 26.8 times more Water than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 13.3 times more Calcium, 37.9 times more Copper, 9.7 times more Iron, 25.1 times more Magnesium, 12.6 times more Manganese, 27.9 times more Phosphorus, 2.7 times more Potassium, 4792.5 times more Selenium and 29 times more Zinc than Raw Jalapeno Peppers.
• 14 ounces of Jalapeno Peppers lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Jalapeno Peppers have 1.4 times more Omega 3, 1.8 times more Sugars and more Fructose than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 22.7 times more Energy, 181.4 times more Fat, 175.4 times more Saturated Fat, 393 times more Omega 6, 1.8 times more Carbohydrate, 2.7 times more Fiber and 15.7 times more Protein than Raw Jalapeno Peppers.
• 14 ounces of Jalapeno Peppers provide inadequate amounts of Energy, Omega 6 and Protein