Comparing Nutrients in 14 ounces Frozen Chopped Red Sweet Peppers VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Red Sweet Peppers	18%	8%	74%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Frozen Chopped Red Sweet Peppers	Dried Beechnuts	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.4g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	102% 133g	130g per day for Men 19-50 years
Sugars	18% 13g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	NA	38g per day for Men 19-50 years
Protein	7.65% 4.3g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Red Sweet Peppers	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	53.4% 480μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	209% 2.7mg	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	14% 55.6μg	112% 448μg	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	259% 233mg	68.4% 61.5mg	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	32.5% 4.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Red Sweet Peppers	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	295% 2.66mg	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	30.8% 2.46mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	231% 5.32mg	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	9.64% 67.5mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	10% 373g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Red Sweet Peppers VS Dried Beechnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Red Sweet Peppers versus 14 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Chopped Red Sweet Peppers vs Dried Beechnuts:

• 14 ounces of Frozen Chopped Red Sweet Peppers have more Vitamin A, 1.6 times more Vitamin B3 and 3.8 times more Vitamin C than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 4.4 times more Vitamin B1, 9.8 times more Vitamin B2, 30.8 times more Vitamin B5, 5 times more Vitamin B6 and 8.1 times more Vitamin B9 than Frozen Chopped Red Sweet Peppers, Unprepared.
• 14 ounces of Frozen Chopped Red Sweet Peppers have insufficient amounts of Vitamin B5
• 14 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Frozen Chopped Red Sweet Peppers, Unprepared as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Red Sweet Peppers vs Dried Beechnuts:

• 14 ounces of Frozen Chopped Red Sweet Peppers have more Phosphorus and 14.2 times more Water than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 12.6 times more Copper, 4 times more Iron, 11.5 times more Manganese, 11.2 times more Potassium, 7.6 times more Sodium and 6 times more Zinc than Frozen Chopped Red Sweet Peppers, Unprepared.
• 14 ounces of Frozen Chopped Red Sweet Peppers lack sufficient amounts of Zinc
• 14 ounces of Dried Beechnuts lack sufficient amounts of Phosphorus
• Both Frozen Chopped Red Sweet Peppers, Unprepared as well as Dried Beechnuts lack sufficient amounts of Calcium and Magnesium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Beechnuts contain 28.8 times more Energy, 238.1 times more Fat, 184.5 times more Saturated Fat, 170 times more Omega 3, 180.3 times more Omega 6, 7.5 times more Carbohydrate and 5.7 times more Protein than Frozen Chopped Red Sweet Peppers, Unprepared.
• 14 ounces of Frozen Chopped Red Sweet Peppers provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein