Comparing Nutrients in 14 ounces Sauteed Red Sweet Peppers VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Sauteed Red Sweet Peppers	3%	79%	18%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Sauteed Red Sweet Peppers	Brazilnuts	Recommended Dietary Allowance
Energy	18.2% 528kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.6g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.18g	200% 64g	32g per day for Men 19-50 years
Omega 3	192% 3.08g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	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% 26g	36% 46.6g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	12.6% 9.17g	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	% 7.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.24g	% 9.25g	g per day for Men 19-50 years
Fiber	19% 7.14g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Sauteed Red Sweet Peppers	Brazilnuts	Recommended Dietary Allowance
Vitamin A	61% 548μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	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	2% 7.94μg	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	718% 646mg	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	81.8% 12.3mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.2% 65μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Red Sweet Peppers	Brazilnuts	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	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	23.3% 1.87mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	13% 91mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	22.5% 766mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	NA	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	146% 16mg	11mg per day for Men 19-50 years
Water	8.47% 313g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Sauteed Red Sweet Peppers VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Sauteed Red Sweet 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 Sauteed Red Sweet Peppers vs Brazilnuts:

• 14 ounces of Sauteed Red Sweet Peppers have more Vitamin A, 3.1 times more Vitamin B2, 3.2 times more Vitamin B3, 1.3 times more Vitamin B5, 3.6 times more Vitamin B6, 232.6 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 11 times more Vitamin B1, 11 times more Vitamin B9 and 1.8 times more Vitamin E than Sauteed Red Sweet Peppers.
• 14 ounces of Sauteed Red Sweet Peppers have insufficient amounts of Vitamin B9
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Sauteed Red Sweet Peppers as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sauteed Red Sweet Peppers vs Brazilnuts:

• 14 ounces of Sauteed Red Sweet Peppers have 23.1 times more Water than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 22.9 times more Calcium, 102.5 times more Copper, 5.2 times more Iron, 31.3 times more Magnesium, 10.6 times more Manganese, 31.5 times more Phosphorus, 3.4 times more Potassium and 27.1 times more Zinc than Sauteed Red Sweet Peppers.
• 14 ounces of Sauteed Red Sweet Peppers lack sufficient amounts of Calcium, Copper and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sauteed Red Sweet Peppers have 21.5 times more Omega 3, 1.8 times more Sugars and more Fructose than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 5 times more Energy, 5.3 times more Fat, 10.4 times more Saturated Fat, 4.9 times more Omega 6, 1.8 times more Carbohydrate, 4.2 times more Fiber and 13.8 times more Protein than Sauteed Red Sweet Peppers.
• 14 ounces of Sauteed Red Sweet Peppers provide inadequate amounts of Protein