Comparing Nutrients in 14 ounces Yellow Sweet Peppers VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Peppers	13%	6%	81%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Yellow Sweet Peppers	Brazilnuts	Recommended Dietary Allowance
Energy	3.7% 107kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	200% 64g	32g per day for Men 19-50 years
Omega 3	NA	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	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	9.4% 3.57g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Peppers	Brazilnuts	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.1% 1.83μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25.8% 103μg	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	809% 728mg	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

	Yellow Sweet Peppers	Brazilnuts	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	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% 1.83mg	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	13.6% 95mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	146% 16mg	11mg per day for Men 19-50 years
Water	9.87% 365g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Sweet Peppers VS Brazilnuts per 14 oz

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

• 14 ounces of Yellow Sweet Peppers have 3 times more Vitamin B3, 1.7 times more Vitamin B6 and 262.1 times more Vitamin C than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 22 times more Vitamin B1 and 1.4 times more Vitamin B2 than Raw Yellow Sweet Peppers.
• Both Yellow Sweet Peppers and Brazilnuts provide similar amounts of Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Yellow Sweet Peppers have insufficient amounts of Vitamin B2
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Yellow Sweet Peppers as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Yellow Sweet Peppers vs Brazilnuts:

• 14 ounces of Yellow Sweet Peppers have 26.9 times more Water than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 14.5 times more Calcium, 16.3 times more Copper, 5.3 times more Iron, 31.3 times more Magnesium, 10.5 times more Manganese, 30.2 times more Phosphorus, 3.1 times more Potassium, 6390 times more Selenium and 23.9 times more Zinc than Raw Yellow Sweet Peppers.
• 14 ounces of Yellow Sweet Peppers lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Brazilnuts contain 24.4 times more Energy, 319.5 times more Fat, 520.5 times more Saturated Fat, 1.9 times more Carbohydrate, 8.3 times more Fiber and 14.3 times more Protein than Raw Yellow Sweet Peppers.
• 14 ounces of Yellow Sweet Peppers provide inadequate amounts of Energy and Protein