Comparing Nutrients in 1 kilogram Brazilnuts VS Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Green Sweet Peppers	15%	7%	78%

Macro Nutrients

	Brazilnuts	Green Sweet Peppers	Recommended Dietary Allowance
Energy	227% 6590kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	35.7% 46.4g	130g per day for Men 19-50 years
Sugars	32% 23.3g	33% 24g	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	0% 0g	15.4% 11g	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	% 0g	% 11.6g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 1.1g	g per day for Men 19-50 years
Fiber	197% 75g	44.7% 17g	38g per day for Men 19-50 years
Protein	256% 143g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	25% 100μg	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	7.78% 7mg	893% 804mg	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	377% 56.5mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	61.7% 74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Green Sweet Peppers	Recommended Dietary Allowance
Calcium	160% 1600mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	73.3% 0.66mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	304% 24.3mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	53% 1.22mg	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	1036% 7250mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	25.4% 939g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Green Sweet Peppers per 1 kg

Compare the macro and micronutrient content in 1 kg of Brazilnuts versus 1 kg of Green Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Green Sweet Peppers:

• 1 kilogram of Brazilnuts has 10.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B5, 2.2 times more Vitamin B9 and 15.3 times more Vitamin E than Green Sweet Peppers.
• While 1 kg of Raw Green Sweet Peppers contains more Vitamin A, 1.6 times more Vitamin B3, 2.2 times more Vitamin B6, 114.9 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• 1 kilogram of Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Dried Brazilnuts as well as Raw Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Green Sweet Peppers:

• 1 kilogram of Brazilnuts has 16 times more Calcium, 26.4 times more Copper, 7.1 times more Iron, 37.6 times more Magnesium, 10 times more Manganese, 36.3 times more Phosphorus, 3.8 times more Potassium, more Selenium and 31.2 times more Zinc than Green Sweet Peppers.
• While 1 kg of Raw Green Sweet Peppers contains 27.5 times more Water than Dried Brazilnuts.
• 1 kilogram of Green Sweet Peppers lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 33 times more Energy, 394.7 times more Fat, 278.2 times more Saturated Fat, 4.5 times more Omega 3, 451.2 times more Omega 6, 2.5 times more Carbohydrate, 4.4 times more Fiber and 16.7 times more Protein than Green Sweet Peppers.
• Both Brazilnuts and Green Sweet Peppers offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Green Sweet Peppers provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein