Comparing Nutrients in 14 ounces Green Sweet Peppers VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Green Sweet Peppers	15%	7%	78%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Green Sweet Peppers	Acorn Flour	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	123% 120g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	48.7% 15.6g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	167% 217g	130g per day for Men 19-50 years
Sugars	13% 9.53g	NA	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	6.13% 4.45g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	NA	38g per day for Men 19-50 years
Protein	6.1% 3.4g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Green Sweet Peppers	Acorn Flour	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	59% 9.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	210% 2.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	113% 452μg	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	355% 319mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.8% 1.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Sweet Peppers	Acorn Flour	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	269% 2.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	17% 1.35mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	301% 6.9mg	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	11.3% 79.4mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	83% 2826mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	10% 373g	0.64% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Sweet Peppers VS Acorn Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Green Sweet Peppers versus 14 oz of Acorn Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Green Sweet Peppers vs Acorn Flour:

• 14 ounces of Green Sweet Peppers have 6 times more Vitamin A and more Vitamin C than Acorn Flour.
• While 14 oz of Full fat Acorn Flour contain 2.6 times more Vitamin B1, 5.5 times more Vitamin B2, 5 times more Vitamin B3, 9.4 times more Vitamin B5, 3.1 times more Vitamin B6 and 11.4 times more Vitamin B9 than Raw Green Sweet Peppers.
• 14 ounces of Green Sweet Peppers have insufficient amounts of Vitamin B5
• 14 ounces of Acorn Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Green Sweet Peppers as well as Full fat Acorn Flour have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Green Sweet Peppers vs Acorn Flour:

• 14 ounces of Green Sweet Peppers have 15.6 times more Water than Acorn Flour.
• While 14 oz of Full fat Acorn Flour contain 4.3 times more Calcium, 9.3 times more Copper, 3.6 times more Iron, 11 times more Magnesium, 14.3 times more Manganese, 5.2 times more Phosphorus, 4.1 times more Potassium and 4.9 times more Zinc than Raw Green Sweet Peppers.
• 14 ounces of Green Sweet Peppers lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Full fat Acorn Flour contain 25.1 times more Energy, 177.5 times more Fat, 67.6 times more Saturated Fat, 107.6 times more Omega 6, 11.8 times more Carbohydrate and 8.7 times more Protein than Raw Green Sweet Peppers.
• 14 ounces of Green Sweet Peppers provide inadequate amounts of Energy, Omega 6 and Protein